The definitive dumbbell and bodyweight exercise regimen for targeting belly fat.

Good news: You have more control over belly fat than you think. While losing fat can seem daunting, take heart in knowing that incorporating strength training exercises into your routine can make a world of difference in shrinking your waistline. That’s because strength training can help you burn more calories when you’re resting. In honor of that, we consulted with a certified personal trainer who outlines his ultimate dumbbell and bodyweight workout for belly fat.

The best thing about this workout? All you need are some dumbbells and your body weight to start reshaping your midsection. Plus, we give you detailed step-by-step instructions, so all you have to focus on is performing each movement to the best of your ability.

Now let’s explore the best dumbbell and bodyweight exercises to melt belly fat, according to TJ Mentus, CPTa certified personal trainer at Garage Gym Reviews.

The ultimate dumbbell and bodyweight workout to melt belly fat

What you need: This workout only requires a pair of dumbbells and your body weight. It is designed for high intensity to help you maximize calorie burn and target belly fat. Depending on your rest intervals and speed, it can be completed in about 30 to 45 minutes.

The routine:

• Devil’s Press (3 sets of 5 reps)
• Dumbbell pushers (3 sets of 10 reps)
• Jump Squats (3 sets of 15 reps)
• Dumbbell clean (total of 10 reps)
• Jumping Lunges (10 total reps)
• Burpees (total of 10 reps)

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1. Devil’s Press

Here’s how to do it:

1. Place a pair of dumbbells shoulder-width apart on the ground.
2. Grab the handles and lower your body until you are flat on your stomach while still holding the dumbbells.
3. Push yourself off the ground.
4. Jump your feet forward towards the dumbbells.
5. Drive your hips forward and pull the dumbbells overhead until your arms are locked.
6. Do 3 sets of 5 reps.

Tip: Maintain a strong core throughout the movement to stabilize your body and improve your form.

2. Dumbbell propeller

Here’s how to do it:

1. Hold a dumbbell in each hand resting on your shoulders.
2. Lower into a squat, keeping your chest up and core engaged.
3. Stand up explosively while pressing the dumbbells overhead in one movement.
4. Do 3 sets of 10 reps.

Tip: Make sure your knees track over your toes during the knee bend to prevent injury.

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3. Jump Squats

Here’s how to do it:

1. Lower into a squat, making sure your knees are in line with your toes.
2. Drive explosively out of the bottom to jump off the ground.
3. As you land, lower your back into another squat.
4. Aim for 3 sets of 15 reps.

Tip: Land softly on your feet to absorb the impact and reduce stress on your joints.

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4. Dumbbell clean

Here’s how to do it:

1. Start with a dumbbell in each hand at your sides.
2. Hinge at your hips while maintaining a slight bend in your knees.
3. Push your hips forward and swing the dumbbells up to your shoulders in one fluid motion.
4. Perform 10 total reps, alternating hands if desired, then jump directly to the next exercise.

Tip: Keep the dumbbells close to your body throughout the movement to maintain control and stability.

5. Jumping Lunges

Here’s how to do it:

1. Get into a split stance with one foot forward and your back knee slightly off the ground.
2. Lower your back knee toward the ground.
3. Drive explosively out of the lunge, switch legs in the air.
4. Land in the opposite lunge position.
5. Do 10 reps per leg before going straight into the next exercise.

Tip: Maintain an upright posture during the jump to engage your core and protect your lower back.

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6. Burpees

Here’s how to do it:6254a4d1642c605c54bf1cab17d50f1e

1. Start in a standing position.
2. Drop down to the ground into a pushup position.
3. Push yourself off the ground and jump your feet forward to your hands.
4. Stand up and jump straight into the air.
5. Repeat for 10 reps.

Tip: If you find the movement challenging, break it down into manageable chunks, focusing on form over speed.