Workout Routines

The 2-dumbbell workout to lose weight and get the perfect body

You only need two dumbbells to transform your body into a fat-melting machine.

by
Man performing pushups on dumbbells
Westend61 / Getty
Westend61 / Getty
Duration 45-60
Exercises 12
Equipment Yes

Every year around January, flocks of newly minted gym-goers will descend upon their local sweatboxes, insistent on finally losing the last 10lbs. They'll load up on new gear, sign up for a shiny new membership, and then consign themselves to three months of misery in cardio machine hell. No wonder so many people quit the gym in March.

But we're here to tell you that there's a better way to burn fat while building muscle—and this method will go nowhere near an elliptical machine or a treadmill.

Our suggestion? Pick up two dumbbells and get hammering with this workout, the second in our Spring Trim-up workout program. This workout focuses on shoulders and core, but you'll hit plenty of other muscle groups, including your legs, chest, back, and biceps. With a workout like this, you'll be seeing results far faster—and sticking to your New Year's resolutions all year long.

For the full Spring Trim-up workout program (with more videos), check out mensfitness.com/trimup. And if you're really insistent on losing the weight this year, make sure you check out our roster of weight-loss advice.

The Workout Chest, arms, shoulders, back, abs workout

Exercise 1A.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
3 sets
15 on each side reps
0 sec. rest

Exercise 1B.

Single-Leg Row You'll need: Rope Attachment How to
Single-Leg Row  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 1C.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
15 reps
30 sec. rest

Exercise 2A.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
15 reps
0 sec. rest

Exercise 2B.

Pushup How to
Pushup  thumbnail
3 sets
15 reps
0 sec. rest

Exercise 2C.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
3 sets
15 reps
30 sec. rest

Exercise 3A.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
3 sets
20 reps
0 sec. rest

Exercise 3B.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
3 sets
15 reps
0 sec. rest

Exercise 3C.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
50 yards reps
30 sec. rest
Add shrug hold to end of each walk.

Exercise 4A.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
20 reps
0 sec. rest

Exercise 4B.

Punches How to
Punches  thumbnail
3 sets
20 reps
0 sec. rest

Exercise 4C.

Burpee You'll need: No Equipment How to
Burpee thumbnail
3 sets
12 reps
0 sec. rest
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