Upper Body Workout to Burn Fat At-Home

This upper body dumbbell workout is a perfect at-home workout to get stronger.

Whether you have access to a gym or you are in your house, you can do a very effective dumbbell only workout. Just as advertised, all you need is a pair of dumbells.


How This Workout Effectively Burns Fat

This workout will burn fat not only while you're doing it but also in the days after. The workout is designed to tax the major muscles in your upper body causing them to break down.

The recovery of these muscles takes time and energy which will help you to burn calories even as you sleep.

Plus, while recovering from this workout your muscles will grow back bigger and stronger. This will lead to burning more calories on a daily basis because a bigger and stronger muscle will need more calories (energy) to maintain.

Resistance (or strength) training is perfect for sustained weight loss because of the continued effects it will have on your daily caloric burn.


To get the full benefit of this workout, it is important to do a warm-up to ensure the muscles are prepared for a bigger workload.

Some simple warm-up exercises that can be included in your routine are light stretching of the upper limbs, arm swings, arm circles, as well as going through each exercise without weight before starting.

The Workout

Notes: For each set complete 8-12 reps (unless otherwise indicated).

Superset means to complete both exercises back-to-back with no rest between. Enjoy

Shoulder Press

- Sets: 3 Reps: 8-12

Chest Press

- Sets: 3 Reps: 8-12

Superset #1

Lateral Raises

- Sets: 4 Reps: 10

Front Raises

- Sets: 4 Reps: 10

Hammer Curls

- Sets: 3 Reps: 10

Rear Delt Flys

- Sets: 3 Reps: 8-12

Superset #2

Bicep Curls

- Sets: 3 Reps: 20

Tricep Kickbacks

- Sets: 3 Reps: 20



After you finish the workout, take 10-15 minutes to stretch the major muscles of the upper body. The chest, biceps, triceps, forearms, and back are all major groups to pay attention to.

Doing so, even for 10 minutes, will help you feel better the next day and wake up without the dreaded DOMS (delayed-onset-muscle-soreness). It will also help you to recover better, which will allow you to get to your next workout sooner.

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