In this article, we will discuss how adding a dumbbell complex workout into your routine can help you burn fat, boost muscle endurance and strength, and conquer exercise boredom in less time than it takes you to drive to the gym.
What is a Dumbbell Complex?
A dumbbell complex is a workout that consists of many different exercises performed with dumbbells, back to back, without rest. You typically perform 5-10 reps of each exercise, before moving onto the next movement. Typically, each complex consists of 5-10 different exercises. Once you complete one cycle of each exercise, you start back at the beginning of the workout series with the first exercise. Typically, you complete 3-6 rounds during a dumbbell complex workout.
What are the benefits of a dumbbell complex?
Dumbbell complexes are fast, build muscle and endurance, boost metabolism and don’t require a lot of equipment. You can usually complete this type of workout at home.
Because you don’t get any rest between sets–unlike a traditional resistance training workout–you get a lot of work done in a short amount of time. This allows you to get your workout done in just 30-40 minutes instead of 60-90 minutes.
Dumbbell complexes help you get a lot of training volume in in a short amount of time–helping you build muscle and strength. But since you don’t take any breaks, you can also raise your heart rate and get in some good conditioning work too. If you don’t have a lot of time, dumbbell complexes can help you get both strength and endurance work in one short workout.
This type of training can also help you burn a significant number of calories and boost your metabolism.
And finally, this type of workout does not require a lot of equipment. You can complete a workout with just a pair of light 10-20 pound dumbbells. This means you can usually train at home and beat the traffic rush to get to the gym.
Are dumbbell complexes good for fat loss?
Dumbbell complexes are good for fat loss. This type of workout can help you burn a lot of calories without a big time investment. You can burn 200-500 calories per hour with this type of workout. However, keep in mind that to lose fat, you must commit to a calorie deficit through your diet. Your nutrition, rather than your workouts, largely determine your fat loss.
Dumbbell Complex Workout
Here is a dumbbell complex workout that you can do at home with a set of light 10-20 pound dumbbells. Complete 8 reps of each exercise, then move immediately into the next exercise. Complete three to five sets of the entire workout.
- Dumbbell Front Squat
- Dumbbell Overhead Press
- Dumbbell Romanian Deadlift
- Dumbbell Bent Over Row (Two Hand)
You can try this workout one or two times per week.
Final Thoughts
If you want to burn fat, build muscle and boost your metabolism without taking hours to workout, dumbbell complexes might work for you. This type of workout is fast, fun, time efficient and effective in helping you reach your fitness goals.
