Stubborn Belly Fat: A Simple Dumbbell Workout to Help You Burn It
Stubborn fat can be frustrating. Some areas of the body tend to hold on to fat longer than others, and for many people, the waistline is one of the most common trouble spots.
A lot of people carry extra fat around the belly, including a pot belly and love handles. Unlike fat in some other areas, such as the back of the arms, face, or hips, belly fat can be dangerous to your health. It is linked to health issues including diabetes, cardiac disease, and obesity.
Why Belly Fat Can Be Harder to Lose
One reason belly fat is such a concern is visceral fat, which is a deep layer of abdominal fat located near essential organs. When you have too much of it, it can place pressure on those organs. Its toxins can also be released to organs like the liver and intestines.
Because of this, the goal is not just to target one area. The most effective way to reduce stubborn fat is to lower your overall body fat percentage. For many people, that means weight loss along with proper weight training to support a faster metabolism and fat loss.
Healthy eating and regular exercise both play a role in weight loss. To burn fat, it helps to use workouts that:
- Boost metabolism
- Build muscle
- Burn calories
The Solution: A 10-Minute Dumbbell Workout
If you want to work on stubborn fat once and for all, try this 10-minute dumbbell workout.
How to do the routine
- Perform 2 sets
- Do each exercise for 40 to 45 seconds
- Rest for 10 seconds before moving to the next exercise
- After completing one full set, rest for 1 minute
- Then begin the second set
1. Burpees
Set your dumbbells aside and make sure you have enough space to jump and land safely.
Burpees are one of the most effective exercises for burning calories and revving up your metabolism. They raise your heart rate, and when done quickly, they can work as a strong form of high-intensity cardio. The push-up portion also helps work your chest, back, and glutes when performed with proper form.
How to do burpees
- Stand tall with your feet shoulder-width apart.
- Bend your knees into a squat and place your hands on the floor under your shoulders.
- Hop your feet back and straighten your legs, landing softly in a plank position.
- Complete a push-up.
- Hop your feet forward to the top of the mat, bringing them near your hands and returning to the squat position.
- Jump as high as you can, reaching your arms overhead.
- Land softly. That counts as 1 rep.
- Complete as many reps as you can in 45 seconds
- Rest for 15 seconds
2. Dumbbell Squat
The dumbbell squat is an excellent strength exercise that targets one of the biggest muscles in the body: the glutes. Although it is mainly a lower-body movement, your core, abs, and back also need to work to perform it correctly.
How to do dumbbell squats
- Stand with your feet slightly wider than shoulder-width apart.
- Hold a dumbbell in each hand by your sides.
- Hinge your hips back and slowly lower into a squat until your thighs are parallel to the floor.
- Hold at the bottom for 1 to 2 seconds.
- Slowly return to the starting position.
- Continue for 8 to 10 reps or 45 seconds, then rest
3. Renegade Row
The renegade row works both the upper body and the core. As you row, your core and glutes must stay engaged to help with stability and balance. After the lower-body squat, this move gets the upper body involved.
How to do the renegade row
- Place two dumbbells on the floor shoulder-width apart.
- Get into a high plank position with your feet on the floor.
- Grip a dumbbell in each hand so your hands are elevated off the floor.
- Keep your wrists in a neutral position.
- Tighten your core and keep your body in one straight line.
- Row the right dumbbell up toward the side of your rib cage, using your shoulder blade.
- Lower it back down with control.
- Repeat on the other side.
- Continue for 10 reps per side or 45 seconds for 1 set
4. Russian Twists
If you want to tone and define your midsection, Russian twists are a useful ab exercise. This move works not only the front abs but also the obliques, or side abdominals.
You cannot spot reduce fat, but as your body fat begins to go down, training your abs and core can help show off a more toned midsection.
How to do Russian twists
- Sit with your knees bent and your back straight.
- Bring your arms together in front of your chest.
- Lean back slightly so your torso and legs form a V shape.
- Engage your abdominals.
- Twist your torso from side to side without losing balance.
- Repeat 8 to 10 reps per side
- Complete 2 to 3 sets
Final Takeaway
If belly fat has been difficult to lose, focus on reducing your overall body fat percentage through healthy eating, regular exercise, and workouts that build muscle, burn calories, and support metabolism. This short dumbbell routine can be a practical place to start.
Consult a healthcare professional before making changes.
