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Bodyweight Workout & Dumbbell Complex for Weight Loss

Photo by α is for äpΩL

Today I want to show you a couple of videos that I filmed on my vacation in May. If you want more bodyweight workout information, refer to my post—Bodyweight Workouts and Other Fat Loss Information.

The first video is an example of a dumbbell complex that you can use for weight loss and fat burning. All you need is a set of dumbbells.

You can do this dumbbell complex at the end of your workout for a fat burning boost, or do them on your off days. With the dumbbell complex you want to use the heaviest weight possible but still perform each rep perfectly; no sloppy reps allowed.

Feel free to do more total sets of the dumbbell complex if you’re up to it. This complex looks deceptively easy. Give it a try, and I guarantee you will be humbled if you stick to the prescribed rest periods. Dumbbell complexes are one of my favorite methods for fat loss. They are very fast, and very effective. If you haven’t tried them before, give it go this week.

Next I have a bodyweight workout for you. In the video I call this a beginner bodyweight workout circuit. If you find the prescribed sets and reps too easy, feel free to kick it up a notch to match your level of conditioning.

For example, feel free to increase the reps for each bodyweight exercise. You can also decrease the rest periods and do more total sets. The great thing about bodyweight workouts is that they are completely scalable to different levels.

Once again you can do this bodyweight workout at the end of your training session or you can do it on your off days. Bodyweight workouts (and the dumbbell circuit) are a great replacement for traditional cardio and/or interval training.

Here’s a video I made just for fun. If you find yourself at the beach, give this a try. You may want to wear sunglasses. You’ll see what I mean . . .

What workout videos do you want to see? Bodyweight, free weights, etc? Tell me in the comment section below.

  • http://Website(optional) Kristy

    Nia, I love your material you're putting out. How about showing how to make your own sandbag? Can you post an interval workout using sandbags?

  • http://thefatsolutions.com Nia Shanks

    Kristy-

    Damn good idea! I'll definitely get on that one.

    Thanks!

  • http://rhodetofitness.blogspot.com Kathy Garmus

    Cool videos and exercises, Nia. Although when I'm on vacation, exercise is usually the last thing on my mind. :-) I'd like to see more such videos, both bodyweight and free-weight workouts.

  • http://thefatsolutions.com Nia Shanks

    Kathy-

    Yeah, I know what you mean. The great thing about those workouts is that they take 15 minutes, tops. ; )

    I'll definitely get some more videos up. Do you want circuits for fat loss, strength, etc, ??

    Thanks, Kathy!

  • http://rhodetofitness.blogspot.com Kathy Garmus

    My focus is on building strength and improving flexibility (and if I lose some fat along the way, great!). Thanks.

  • http://thefatsolutions.com Nia Shanks

    Kathy-

    I'll definitely keep that in mind.

    thanks!

  • http://victoryinfitness.com(underconstruction) Maureen Rodrigues

    I love the simplicity. I was in Cuba last week and I was inspired to create a 6 bodyweight circuit in the shallow end of the pool. Very fun, Maureen

  • http://thefatsolutions.com Nia Shanks

    Maureen-

    Once again, that's awesome.

    I wish everyone could realize how easy it is to have an effective (and fun!) workout even without any equipment.

    A workout in the pool is the ultimate way to go, though! ; )

  • http://www.dumbbell.net Jane Richards

    Yeah virtually anyone can do this with ease. It's fun and effective. That's another trick I could use with my dumbbell. Thanks!