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Quick Fat Loss Workout with Dumbbells, Squat Thrusts

Posted Sep 13 2008 11:41pm

Yesterday I posted a simple fat burning body weight workout. In the spirit of simplicity and effectiveness I decided to post a quick fat burning workout that requires only a pair of light dumbbells and about two square feet of floor space. Talk about minimal requirements, eh? Oh, for those of you who don't know I am Canadian so I say "eh" a lot.

Anyways enough about me, let's focus on burning some fat off of you! The workout of the day is dumbbell squat thrusts and they are going to kick your flabby butt! Whether your an out of shape baby boomer or a 19 year old super athlete, this exercise will burn fat and improve your conditioning. To do this drill grab a pair of dumbbells and hold them at your shoulders. Next squat down as far as you can without discomfort. Now squat up and push the dumbbells overhead explosively. Finally bring the dumbbells down and then squat down again. Repeat until you pass out.

Okay, don't go that far but you will need to push yourself to burn fat here. Do as many as you can and then rest for 1-2 minutes depending your fitness levels. Now go again and try to beat the reps from your last set. Try to do about 10 sets of this simple drill to get enough work in that you will elevate your metabolism over the next 24 hours. Here is an example of what it would like for a relatively fit person:

  • squat thrusts x 45

  • rest 1 minute

  • squat thrusts x 40

  • rest 1.5 minutes

  • squat thrust x 30

  • rest 2 minutes (really fatiguing now)

  • and so on until your sets are only of about 10 reps and you are gassed out

This workout may seem very simple but if your goal is to burn fat it will be effective. Like I always say though, the body adapts quickly so only do this drill a few times in a row before mixing in some other workouts. Below is a video demonstration of the drill, you don't have to do into a full plank (push-up) position as they do unless you want to make it harder.

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