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10 High-Impact Dumbbell Exercises for Weight Loss (4 Times a Week)

10 best dumbbell exercises for weight loss and accelerate your fat loss journey: 1. Dumbbell Chest Press, 2. Walking Lunges, 3. Hip Thrust, 4. Renegade Row

Emilia Moore
10 High-Impact Dumbbell Exercises for Weight Loss (4 Times a Week)
Table Of Contents

Are you looking to level up your fitness routine and accelerate your weight loss journey? Dumbbell exercises for weight loss can be an excellent option. 

When it comes to weight loss, you may think that only cardio exercises can help you lose weight and make you slim.

But you’ll be astonished to hear that dumbbell exercises can also help you burn fat.

FYI: When you lift weights, your muscle tissue burns more calories than fat tissue, even when at rest.

This means you can double the number of calories you burn by including a dumbbell workout in your routine.

Ready to transform your body and see real results? 

Grab your dumbbells, and let's get started with these 10 dumbbell exercises for weight loss!

10 Dumbbell Workouts to Lose Weight

Choosing the right and quick dumbbell workout is crucial to lose weight and enjoy your fitness routine without getting tired. 

For instance, plank to upright row, squat thruster, forward lunge bicep curl, cross behind lunge lateral curl, and deadlifts are some of the most recommended dumbbell exercises for weight loss. 

Here are 10 dumbbell exercises that you can do to burn fat and get a perfectly shaped body:

1. Dumbbell Chest Press

Dumbbell Chest Press

The Dumbbell chest press is one of the most popular fat-burning exercises, especially for the chest.

An incline or decline bench is used to perform this exercise.

Why Dumbbell Chest Press?

Dumbbell chest press targets the pectoral muscles with secondary engagement of the deltoids and triceps, leading to balanced upper body strength and fat loss.

How to do it

  • Lie straight on your back on a bench, holding a dumbbell in each hand.
  • Position the dumbbells at chest level with your palms facing forward.
  • Bent the elbows at about a 90-degree angle.
  • Press the dumbbells up by extending your elbows
  • Pause for a movement and slowly return to the starting position.

Get more knowledge regarding Dumbbell Bench Press

2. Dumbbell Walking Lunges

Dumbbell Walking Lunges is one of the best exercises to enhance weight loss that combines strength training with functional movement.

This exercise involves walking forward with alternating legs and making lunges while holding dumbbells.

Why Dumbbell Walking Lunges?

This weight-losing gym workout enhances overall stability and coordination of the body by targeting the quadriceps, hamstrings, glutes, and calves.

As a compound exercise, it helps in burning more calories, aiding in weight loss.

How to do it

  • Stand straight with your feet shoulder-width apart 
  • Hold a dumbbell in each hand by your sides
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle
  • Step directly into a lunge on the other leg
  • Continue walking forward with alternating legs by maintaining your movement.

Find out more about how to do a Dumbbell Walking Lunges.

3. Dumbbell Hip Thrust

Dumbbell Hip Thrust

The Dumbbell hip thrust is a great exercise for those who are trying to enhance their posterior chain and burn the fat from the backside of their body

Why Dumbbell Hip Thrust?

Dumbbell Hip Thrust targets the glutes, hamstrings, and core, making it an excellent addition to any weight loss workout

It boosts the metabolic rate, which is crucial in burning calories.

How to do it

  • Sit on the ground with your upper back against a bench or stable surface 
  • Place a dumbbell horizontally over your hips
  • Lift your hips off the ground, forming a straight line from shoulders and knees
  • Lower your hips back down without touching the ground
  • Perform the desired repetitions. 

Enjoy to learn about the difference between a Glute Bridge and Hip Thrust:

4. Dumbbell Renegade Row

Dumbbell Renegade Row

Dumbbell Renegade row is a high-intensity exercise that helps in losing weight and toning the body.

It is a compound exercise that targets multiple muscle groups at a time.

Why Dumbbell Renegade Row?

Dumbbell Renegade Row requires core engagements that help to get a strong and toned core.

Targeting multiple muscles at a time helps in enhancing calorie burn both during and after the workout.

How to do it

  • Start with a plank position while holding a dumbbell in each hand
  • Your hands should be under your shoulders and feet slightly wider than hip-width apart
  • Lift one dumbbell off the ground by pulling your elbow back
  • Lower the dumbbell back to the previous position
  • Repeat the same process with the other arm.

Dive deeper into the Dumbbell Renegade Row.

5. Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Bent Over Row is one of the dumbbell exercises for back fat

When you hinge forward, your back muscles get stronger, and you lose back fat as well.

Why Dumbbell Bent Over Row?

Dumbbell Bent Over Row can lead to post-exercise oxygen consumption (EPOC), where your body continues to burn calories at a high rate after your workout.

When you do this exercise regularly, it helps you get a toned and defined body.

How to do it

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand
  • Hinge forward and let the arms hang in front of you with palms facing each other
  • Keeping your back straight, pull the dumbbells towards your lower rib cage
  • Slowly lower the dumbbells to the previous position.

Get to know the Dumbbell Bent-Over Row in more detail. 

6. Dumbbell Man Makers

Dumbbell Man Makers

Dumbbell Man Makers is a fat-burning dumbbell workout in which multi-step movement combines several exercises into one fluid motion.

It engages various muscle groups at a time, aiding in weight loss. 

Why Dumbbell Man Makers?

This exercise helps build lean muscle mass, which increases the resting metabolic rate and helps burn calories even when you are not exercising.

It targets multiple muscles at a time, including the chest, shoulders, arms, back, core, and leg muscles.

How to do it

  • Start with the plank position, holding dumbbells in each hand
  • Alternate lifting both dumbbells off the ground towards your waist by bending the elbows
  • Do a push-up, keeping your body straight
  • Jump into a squat position
  • Stand up by performing a deadlift
  • Transition into an overhead press with the dumbbells
  • Repeat the sequence for the desired number of times.

7. Dumbbell Goblet Squat

Dumbbell Goblet Squat is a great fat burning dumbbell workout that combines strength training with a high calorie-burning potential.

It’s basically a squat that involves the use of a dumbbell to maximize the results.

Why Dumbbell Goblet Squat?

This exercise engages the full body, including the core, back, and lower body, and increases the metabolic rate to burn more fat than a usual squat.

It can be modified according to various fitness levels by increasing the weight.

How to do it

  • Stand with your feet shoulder-width apart 
  • Hold the dumbbells in front of your chest with both hands
  • Push your hips back and bend your knees to lower into a squat
  • Stand back up, keeping your back straight and dumbbells at their position
  • Repeat to get the best results. 

Learn more about Goblet Squat, its variations, benefits, and common mistakes by clicking the link.

8. Dumbbell Thrusters

Dumbbell Thrusters

Dumbbell Thrusters is a full body dumbbell workout for weight loss that has the benefits of two exercises in it. 

It is a lower body squat that also involves an upper body overhead press, which means it's a full body workout in just one exercise.

Why Dumbbell Thrusters?

Dumbbell Thrusters mimic everyday movements, improving your functional fitness and reducing the risk of injury in daily activities.

It enhances overall stability and also helps in losing weight faster.

How to do it

  • Stand straight with your feet shoulder-width apart
  • Hold the dumbbells in each hand at shoulder level with palms facing each other
  • Lower yourself into a squat, keeping the back straight and chest up
  • As you stand up, press the dumbbells overhead
  • Lower the dumbbells back to your shoulders as you perform another squad.

9. Dumbbell Step-Ups

Dumbbell Step-Ups

Dumbbell Set-ups are lower body exercises that involve stepping up on a bench or any other elevated surface and coming back down while maintaining the weight.

Why Dumbbell Set-ups?

Dumbbell Set-ups not only tone legs and glutes but also burn fat in the lower body.

The increased heartbeat by this exercise helps you burn a great number of calories.

How to do it

  • Stand straight with dumbbells in each hand, facing the bench or any elevated surface
  • Step onto the bench with your right foot
  • Bring your left foot up to meet your right foot on the bench
  • Step back down with your left foot, followed by the right one
  • Repeat the process with the alternating foot each time.

By clicking here, understand the Dumbbell Step-ups better. 

10. Dumbbell Deadlifts

Dumbbell Deadlifts

Dumbbell Deadlifts are the best exercises to include in your routine to lose weight.

This exercise not only helps you shed pounds but also builds a stronger, more defined physique.

Why Dumbbell Deadlifts?

Regularly performing deadlifts helps you to get better posture, reduce back pain, and enhance athletic performance.

It’s a great home workout that doesn’t require performing in the gym only.

How to do it

  • Stand with your feet shoulder-width apart
  • Hold the dumbbell in each hand in front of your thighs
  • Hinge your hips and lower the dumbbells toward the ground by bending your knees
  • Keep the weights close to your shins and back straight
  • Stand up again by returning the dumbbells back to the starting position.

Explore more about Dumbbell Deadlift techniques on the blog Dumbbell Stiff Leg Deadlift.


As we've explored the top 10 dumbbell exercises for weight loss, it's clear that the right equipment can make a significant difference in your fitness journey. 

DMoose brings a wide range of amazing equipment for you; our adjustable dumbbells are the best to perform any dumbbell workout.

In fact, the 52.5 lbs Adjustable Dumbbell, Barbell, and kettlebell Set is a cost-effective solution for small apartments and people living in shared spaces.

How? Well, this can be converted into a dumbbell, barbell, and kettlebell in seconds and adjust weights automatically. Saving space and time side-by-side.

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Emilia Moore

Emilia Moore earned her master’s degree in community health education from a well known University. She’s a freelance writer based in America whose work has appeared in various online publications, including not only DMoose, but other known blogging websites. Today, it's easy to find health

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