Full body dumbbell workout for women. Exercises to tone and tighten your body and build muscle. A fat burning at home full body workout plan to lose weight. This is great for beginners and no need to go to the gym.
Would you like to add some muscles to your body to burn more fat and speed up weight loss? Or do you just want to tone and tighten your body?
If you are a beginner with weight training you are in the right place. Today I have 10 exercises for you to tone and tighten your body, build up more muscles and burn more fat so that you can lose fat quicker and all that in the comfort of your own home.
How to do the Full Body Dumbbell Workout
Before you start with your Full Body Dumbbell Workout, do a 5-10 minute HIIT (high intensity interval training) cardio training. This will warm your muscles up and prevent injuries.
Here is how HIIT works:
Start to do the exercise for 30 seconds, then walk in place for 30 seconds. Do the next exercise for 30 seconds, then pause (walking). Never stop walking.
If you are advanced, or the 30 seconds are not long enough anymore to get your heartrate up (130-150 is a good number), increase your times to 35 seconds (or 40) training and 25 (or 20) seconds walking.
Here are some exercises to use: jumping jacks, running in place, jogging in place, mountain climbers, buttkicks, high knees, and more. I use my stopwatch on my phone to keep track of time.
Do this full body dumbbell workout at least 2-3 times a week. The other days do a cardio workout, have a rest day, or do some yoga.
Always use a training sheet to keep track of how many reps you did with what weight so you can progress.
Once you have reached your dream “muscle size” and don’t want to increase, keep using that weight and do each exercise below once or twice a week to maintain.
How to pick the right weights for the full body dumbbell workout
Now this is VERY IMPORTANT! You have to follow this carefully in order to have success.
Every exercise should be repeated 10 times. Therefore you need to pick the right weights. If you do 10 reps and your muscle is not exhausted yet, you need to use heavier weights. If you can’t get to 10, you need to use lighter weights.
It can take a little bit of time to find the right weight, but once your have it you are all set and can increase your weights steadily until you have your desired results.
Always write down the weights for each exercise and increase weights once the exercise gets easier. I suggest doing 3-4 rounds with repeating each exercise 10-12 times. Also take 30-60 second breaks between each exercise.
Note that in the exercise pictures below I use very light weights only for the purpose of taking pictures.
Why you shouldn’t use light weights
If you use lighter weights you can do more reps, BUT this will train your muscle endurance and not build muscle mass.
The higher weight – less reps training is called hypertrophy training and will give you results people call “toned”, “ripped”, and so on.
More muscle will burn more calories and therefore help speed up fat loss. Plus, it will make you stronger and, ultimately, you will feel good. Every athlete is supposed to do this training at least 2 times a week along with their normal training (running, swimming, playing ball, etc.).
How to buy the right weight
You can buy weights at stores like Walmart or even online on Amazon. But if you have never worked out with weights before you might not even know at what level to start. Here is a great tip:
Use a gallon water or any other drink you have at home in a gallon bottle and do the workouts below with that. The gallon water equals 8.35 pounds.
- If you can’t barely get any exercise done with it start with 2 pound weights
- If you can get 5-8 reps done start with 5 pound weights
- If you make it to 12 reps you can start with 8-10 pound weights
- If that is way to easy for you start with 15 or 20 pounds and work your weight up
Note that not every exercise will require the same weights since you have stronger and weaker muscles in your body.
During your exercises, always breathe in during muscle relaxation and breathe out during contraction. (Ex. sit up: Breathe in laying down, breathe out pushing upwards. Breathe in laying back down..)
Full Body Dumbbell Workout For Women
#1 Standing side bends
- Pull belly button in, push hips forward. Lean your upper body to one side until weights are just above your knees. DON’T push your hips out.
- Pull your upper body back up, you should feel this in your side. Switch sides.
#2 Cross lunges
- Start as in exercise “lunges”
- Now step backwards and cross over the standing leg until your knees are about 90 degrees.
- Push back into standing position and switch sides.
#3 Arm lift
- Lift weights over head, then pull them down (shoulder height) and back while pushing your shoulder blades together.
#4 Standing side crunches
- Hold weights in front of your chest. Lift knee sideways up and lean down towards that knee while pulling in the belly button. Switch sides.
#5 Sumo squat
- Place feet wider than shoulders and twist feet out.
- Sit down until legs form one line and push back up. Lead weights in front of body while keeping the back straight and chest up
#6 Wide row
- Bend over with feet shoulder width, loose knees, and weights hanging down. Pull weights next to your chest while keeping shoulders low and back straight.
#7 Over knee crunch
- Sit on the floor, feet on floor and knees at 90 degree angle. Then lean your body halfway back.
- Lift weights over head, then lift one knee and pull your arms over. Switch sides.
- Lay on your back, feet on the ground, knees 90 degree angle
- Place weights in front of your chest and lift chest off the ground as high as you can.
#9 Donkey kick
- Get on all fours and place weight in the crack of your knee.
- Lift knee off the ground and push the foot towards the ceiling.
#10 Side leg lift (laying)
- Lay on one side, upper body leaning on elbow, lower leg angled.
- Upper leg is straight and place weight on it. Hold the weight with upper arm and lift leg up and down.