The best fat burning workout is one in which you aren’t simply doing low-intensity cardio, but are incorporating weight training as well. The simple fact is, long term fat loss is going to depend on your ability to build as much lean muscle tissue as possible. Metabolically, this muscle tissue is going to increase your resting caloric burn much more than the body fat that exists at this moment.
The bottom line is, this sequence of four dumbbell exercises will get your heart rate soaring and your muscles working in very short order. Perform just 6 rounds this with little to no rest between exercises in the complex and a max of 90 seconds after each round.
In this video, Jeff from Athlean-X YouTube channel shows you a simple dumbbell complex that can be done with a barbell if you have access to a full gym or a more advanced home gym.
Your goal is to perform your complex training workouts at least once a week if not more. The key to successful complexes, however, is to not back load the complexes with exercises that are using relatively heavy weights or that demand high levels of technical skill. Most trainers that program complexes make these mistakes and also don’t take into account the accumulating fatigue.
In order to combat the fatigue to maintain good form and the integrity of the exercise, you will want to perform this complex with a descending rep sequence. In other words, you will start off by performing 6 reps in the first round, 5 reps in the second round, 4 reps in the third, and so on and so forth until all rounds are done and you are doing just 1rep of each exercise in the last.
Determine the weight you are going to use by choosing your 12RM for your dumbbell overhead shoulder press. Keep the same weight for all of the other exercises in this complex. Again, this is done so that while the weight may be on the light side for the exercises you are performing, it will not jeopardize your body or risk injury when performing them in a fatigued state.
The key above all else is to not rest between movements. Simply transition from one exercise in the complex to the next and try not to rest the dumbbells at all when moving from one to the next. While the first round might not feel like much of a struggle, the subsequent rounds will quickly add up and make you feel as if your fat burning has just kicked into third gear!