If you’re looking to up your calorie-blasting game (especially after all those Christmas goodies!), try adding some extra resistance to workouts with dumbbells. Ultimate Performance Singapore (U.P.) shares how you can take those lunges and squats to the next level for an even better full-body burn this month, and beyond.
Workout with Dumbbell: Goblet Squat
Squats are a great way to strengthen and tone your glutes, calves, core and most of your lower body, really. Step up your usual squat by holding a dumbbell or kettle bell (or even a full water bottle if that’s all you’ve got!); you’ll enhance your calorie burn and work your arm muscles, all at once.
- Hold a dumbbell vertically, gripping it with both hands underneath the top of the weight; legs should be shoulder-width apart.
- Holding the dumbbell close to your chest with your elbows pointing down, lower your body into a squat position. Allow your elbows to brush the inside of your knees, stopping when they touch. The deeper you squat, the more glute activation you’ll get.
- Push up to starting position – that’s one rep! Aim for three sets of 10 to 12 reps.
Workout with Dumbbell: Walking Lunges
Walking lunges already work your core, quads, hips, hamstrings and glutes. So, adding weights will only push your body harder – thus, torching more calories!
- Start with two dumbbells by your side (start light and build your way up!).
- Standing straight with your feet close together, take a step forward and bring your knee into a 90-degree angle lunge. Meanwhile, keep your arms straight with dumbbells at your side.
- Push off and return to your starting position. That’s one rep!
- Perform the same movement with the other leg, and keep alternating! Aim for three sets total, with 10 to 12 reps on each leg.
Why it’s worth the weight
Cardio isn’t the only way to blast calories! According to the U.P. team, integrating weights into your workout can increase your calorie burn while building lean muscle at the same time. In fact, they say one of the most effective ways to torch calories and fat is to perform exercises that work multiple muscle groups at once, while getting your heart rate up. It’s this weight-based, high-intensity training method that has U.P. clients burning fat long after they leave the personal training gym.
This article first appeared in the December 2021 edition of Expat Living. You can purchase the latest issue or subscribe, so you never miss a copy