If you have not signed up to the gym yet and have a pair of dumbbells at home, you should know that you can perform a variety of exercises with them, but in order to achieve a complete and balanced workout, here are three routines to work your entire body with only two dumbbells and your weight as equipment.
Routine 1: HIIT to burn fat
High intensity interval training or HIIT is a good way to burn fat while toning muscles and saving training time.
An example is this routine composed of 13 dumbbell or self-loading exercises that proposes to perform 20 repetitions of each movement in the shortest time possible without resting between them or if it is very intense, being able to rest for 10 to 20 seconds between each exercise.
With this routine we work muscles of the legs, buttocks, arms, shoulders, abdomen, back and pectorals but the main thing is to perform the repetitions in the shortest time possible without altering the technique of each exercise and reduce the rest between each they, just so this routine HIIT will fulfill its goal of helping us burn fat.
With these movements you can also create a routine HIIT working for time, for example performing for 20 seconds each exercise and resting between each about 10 seconds, following the principles of the Tabata method.
Routine 2: 8 exercises to work muscles
With the aim of gaining strength and muscle tone in different muscles of the body, we can perform a routine composed of 8 exercises that require one or two dumbbells and our body as equipment.
With this routine we can work the whole body using dumbbells, our body and a chair, a step, book or other object that allows us to raise our foot off the ground.
It is possible to reduce the number of sets and / or repetitions as well as increase them depending on the level of training we have, although it is best to respect the routine and decrease or increase the weight of the dumbbells used to carry it out.
In this way, we can adjust to our level, experience and objective this routine that allows to gain strength and muscle tone throughout the body.
Routine 3: intervals and 6 exercises to burn calories
If your goal is to gain muscle tone and burn calories but you do not have time to train, here is an option where you can work your entire body in just 15 minutes.
The routine consists of 6 exercises that you must perform for 30 seconds each, without resting between them. Once you complete the first round of 6 movements, you rest for two minutes and repeat twice the 6 intervals of 30 seconds.
It is a fast workout but it works muscles from different parts of the body and best of all, it allows you to burn a large number of calories and fats working at intense intervals, of short duration and with a short break between rounds or series.
These three dumbbell routines show that it is possible to work with minimal equipment and even when we do not have a lot of time to train, it’s just a matter of giving the best of ourselves and getting moving to see results.