Best dumbbell workout for beginners

Burn fat and build lean muscle with the best six-move home or gym dumbbell fat-loss session

If you’re looking for the best fat-loss dumbbell workout that both burns body fat and builds bigger muscles – either at home or in the gym – then you’ve come to the right place!

The best fat-loss dumbbell workout

All you need to do is perform these six moves in order, starting with the dumbbell goblet squat. Do three sets of 10 repetitions, or reps, resting for 60 seconds between each set. After the third set, rest, then start the second exercise, the dumbbell lunge.

Do three sets of 10 reps for each exercise – and that’s it! You’ll work all your body’s major muscle groups, as well as your heard and lungs, to torch calories to start shifting excess body fat, as well as stimulate your muscles to grow back bigger, stronger and more defined!

Dumbbell goblet squat

Sets: 3 Reps: 10 Rest between sets: 60sec

How to do dumbbell goblet squats

Stand tall holding a dumbbell in both hands at chest height. Keep your chin and chest up, abs engaged and back straight. Bend at the knees and push your bum backwards to squat down until your thighs are at least parallel to the ground. Push down through your heels to stand back up and return to the start position. That’s one rep. Do ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, rest for 60 seconds, then move on to the next exercise.

Dumbbell lunge

Sets: 3 Reps: 10 (each leg) Rest between sets: 60sec

How to do dumbbell lunges

Stand tall holding a dumbbell in each hand by your sides. With your chest up, core tight and back straight, take a big step forward with your left leg then bend your knees to lunge down. Push back off your left foot to take a step back and return to the start position. That’s one rep. Repeat the lunge with your right leg leading and alternate your leading leg for each rep, so you’ll do five reps per leg or ten reps in total. After ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, rest for 60 seconds, then move on to the next exercise.

Incline dumbbell bench press

Sets: 3 Reps: 10 Rest between sets: 60sec

How to do incline dumbbell bench presses

Lie on an incline bench holding a dumbbell in each hand with a neutral (palms-facing) grip at shoulder height. Press the weights directly up until your arms are straight, then lower the weights back down to the start position under complete control. That’s one rep. Do ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, rest for 60 seconds, then move on to the next exercise.

If you don’t have access to a bench you can do dumbbell floor press instead: lie flat on the floor with your knees bent and feet on the ground, then press the dumbbells up and down under control.

Dumbbell bent-over row

Sets: 3 Reps: 10 Rest between sets: 60sec

How to do dumbbell bent-over rows

Stand tall holding a dumbbell in each hand with an underhand (palms facing up) grip. Hinge forwards from the hips by pushing your bum backwards to you’re leaning forwards, but with a straight back. Brace your abs then row the dumbbells up to the sides of your torso. Pause and hold this top position for a second, then slowly lower the weights back down under complete control until your arms are fully straight. That’s one rep. Do ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, rest for 60 seconds, then move on to the next exercise.

Dumbbell biceps curl

Sets: 3 Reps: 10 Rest between sets: 60sec

How to do dumbbell biceps curls

Stand tall holding a dumbbell in each with your palms facing forward. Keep your chin and chest up, your abs engaged and your back straight, then curl the dumbbells up to shoulder height, ensuring your elbows are locked into position against your torso and don’t move forward or out to the sides (if they do the weight is too heavy so reduce it). Pause at the top, then lower the dumbbells back down under complete control until your arms are fully straight. That’s one rep. Do ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, rest for 60 seconds, then move on to the next exercise.

Dumbbell shoulder press

Sets: 3 Reps: 10 Rest between sets: 60sec

How to do dumbbell shoulder presses

Stand tall holding a dumbbell in each hand at shoulder height with palms facing forward. Keep your chest up, core tight and back straight, then press the weights directly overhead until your arms are straight. Slowly return the weights back down to the start position, using your muscles to control the descent, not momentum. That’s one rep. Do ten reps, rest for 60 seconds, then repeat for a total of three sets. After the final set, your fat-loss dumbbell workout is done, so give yourself a big pat on the back for taking an important step towards the leaner, stronger and fitter body you want!

To find your perfect plan, take the New Body quiz!
Take the New Body quiz!

The 10 best supplements for men

How I lost 10kg of fat with my 8-week fat loss plan

How to naturally increase testosterone levels

Burn fat and lose your belly fast with HIIT cardio

Your top 8 fat loss questions – answered!

How to get rid of lower back fat

The best ways to lose your dad bod for men over 40!

New Body Plan uses cookies to improve your experience on our site. For more information see our privacy and cookie policy. Accept Cookies Decline Cookies