20 Minute total body fat blast workout - dumbbells and body weight only

This 20 minute total body workout is designed to do 2 things:

1.) Make you sweat
2.) Make fat cry

There are a few other advantages to this workout such as only needing one pair of dumbbells and a small amount of space, but the main idea is to burn as many calories as possible in a short amount of time. 

If you have never experienced the world of dumbbell of complexes, this is going to be quite a treat for you.

What is a dumbbell complex?

A dumbbell complex is a series of exercises done in a circuit style format (typically 3-5 exercises) without ever putting the weight down. 

So this means you can transition from exercise to exercise very quickly and get in a killer workout in a short amount of time. 

A dumbbell complex is perfect for at home workouts where people don't typically have a ton of space, or in busy gym settings where the same scenario applies. 

This style of training can be used as a stand alone workout, or it can be used as a finisher for more traditional body building type workouts or strength based workouts. 

Another awesome thing about complexes is they are so easy to customize and can be designed and adjusted to fit literally any fitness level. 

Check out the video below for a little more info on dumbbell complexes and how I  plan to set up this particular workout. 

how to setup the workout

All instructions including a quick rundown of the exercises and the timing of the workout are in the video below.

The Exercises

Dumbbell Alternating Reverse Lunge + Bicep Curl

Dumbbell Chest Fly With Bridge

Dumbbell Push Press

Dumbbell Sky Crunch

Mt. Climbers

Final thoughts

First, if you've scrolled this far and still don't know how to do the workout, scroll back up, find the video under the headline "How To Setup The Workout" and that will tell you everything you need. 

Second, get after it!

I've made this as easy as possible to understand. 

Put an interval timer on your phone.

Get a space ready with a set of dumbbells, a water bottle, and some music.

Follow the instructions in the above videos.

Get your sweat on and make fat cry!

Still have questions?

If so, ask in the comments below and I'll get back to you ASAP.

Author

Nick Heuer aka "Coach Nick" has been working in the fitness industry for 7 years. He's done everything from one-on-one training to large group training to online coaching and everything in between. He's helped dozens and dozens of men and women regain their fitness, lose weight and burn stubborn body fat, and help them feel comfortable and confident in their own skin again.