Full Body Workouts: Bodyweight vs. Dumbbell – Which Burns More Fat?

Are you struggling to find the most effective way to shed those extra pounds? With busy schedules and limited time, many professionals find themselves torn between bodyweight workouts and dumbbell workouts. Which method will help you achieve your fat loss goals more effectively? Let’s break it down.

Quick Stats Box

• Total Time: 30 minutes
• Equipment Needed: None for bodyweight; light dumbbells (5-10 lbs) for dumbbell workouts
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Bodyweight Squats - 1 minute (15 reps)
3. Lunges - 1 minute (10 reps per leg)
4. High Knees - 1 minute (30 seconds at a fast pace)
5. Jumping Jacks - 1 minute (30 reps)

Bodyweight Workout (15 Minutes)

Complete in: 15 minutes

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|--------------|------|----------------|----------------------------------|-------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Keep your body in a straight line | Knee Push-Ups (easier) | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Chair Squats (easier) | | Plank | 30 seconds | 3 | 45 seconds | Engage your shoulders, not your hips | Knee Plank (easier) | | Jump Squats | 10 reps | 3 | 45 seconds | Land softly to protect your knees | Regular Squats (easier) | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight | Slow Mountain Climbers (easier)|

Dumbbell Workout (15 Minutes)

Complete in: 15 minutes

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|--------------|------|----------------|----------------------------------|-------------------------------| | Dumbbell Bench Press | 10-12 reps | 3 | 45 seconds | Press the weights straight up | Floor Press (easier) | | Dumbbell Deadlifts | 10-12 reps | 3 | 45 seconds | Keep your back flat | Bodyweight Deadlifts (easier) | | Dumbbell Rows | 10-12 reps | 3 | 45 seconds | Pull towards your hips | One Arm Row (easier) | | Dumbbell Lunges | 10 reps per leg| 3 | 45 seconds | Step forward, keeping your knee behind your toes | Bodyweight Lunges (easier) | | Dumbbell Shoulder Press | 10-12 reps | 3 | 45 seconds | Press straight overhead | Seated Dumbbell Press (easier)|

Cool-Down (3-5 Minutes)

1. Forward Fold Stretch - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds per leg)
4. Shoulder Stretch - 1 minute (30 seconds per arm)

Conclusion: Which Burns More Fat?

Both bodyweight and dumbbell workouts can effectively contribute to fat loss. Bodyweight workouts are excellent for convenience and can be done anywhere, while dumbbell workouts allow for added resistance, which can increase muscle engagement and calorie burn.

Next Steps: To maximize fat loss, consider alternating between both workout types throughout the week. Aim for 3 sessions of each method per week, with rest days in between.

For personalized coaching and form correction, try live 1-on-1 sessions with certified trainers at HipTrain.