Workout · Fat loss
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Length
45 min
Level
Intermediate
Format
Circuit
Equipment
Dumbbells, Rowing machine
Your session
Saved on this device
Lifting while you're losing weight protects muscle, so the weight that comes off is mostly fat.
Rest 60 seconds after each superset. Keep the weights moderate so you can hold good form.
Warm-up
Easy pace, build gradually
- 1Rowing Machine3 min
Easy, conversational pace
- 22 × 5 each side
- 31 × 8 each side
- 41 × 8 reps
Superset A × 4
- 110 reps
- 2250 m
Superset B × 4
- 18 each arm
- 28 reps
Superset C × 3
- 18 each arm
- 240 m