These compound dumbbell moves will burn calories and build muscle—so you can torch belly fat even when you're not working out.

By Lauren Mazzo

Workout myth number one: Doing exercises that target a specific area will spot-reduce fat in that exact location. ICYMI, that's totally false (just like these other muscle and fat myths you need to get straight). That means those crunches may be building a strong set of abdominals, but they're not going to actually burn the belly fat sitting on top of those muscles.

But wanting to get rid of belly fat is a common and oh-so-relatable fitness goal... so what's a girl to do when she wants to burn belly fat?

Answer: Burn fat all over. The best way to do that? With muscle-building, calorie-burning compound moves that fire up your whole body-not just one tiny muscle group. Nike master trainer Rebecca Kennedy is here with a full set of moves to add to your routine for the max belly fat–burning benefits. Not only will you see the results in your stomach, but you'll build stronger legs, arms, and core too. (And, no, you will not bulk up.)

How it works: Do all these moves together for the number of sets and reps indicated for a full-body workout, or simply add them to your current routine.

You'll need: A set of medium-weight dumbbells

Deadlift Row Triceps Kickback

A. Stand with feet hip-width apart holding a dumbbell in each hand by sides.

B. Hinge forward at the hips with knees softly bent, lowering dumbbells in front of shins.

C. With back parallel to the floor, row dumbbells to chest, drawing elbows next to ribs with palms facing in.

D. Squeeze triceps to straighten arms, palms still facing in.

E. Reverse movement to return to starting position.

Do 3 sets of 8 reps.

Biceps Curl with Front Lunge

A. Stand with feet together holding a dumbbell in each hand by sides.

B. Step forward with the right foot, lowering into a front lunge until front thigh is parallel to the ground. At the same time, rotate palms to face forward, and curl dumbbells up to shoulders so palms face body.

C. Press off the right foot to step back while lowering dumbbells with control, returning to starting position.

Do 3 sets of 8 reps.

Squat with Push Press

A. Stand with feet slightly wider than hip-width apart, dumbbells racked over shoulders with palms facing in.

B. Lower into a squat until thighs are parallel to the floor.

C. Stand up and press the right dumbbell overhead, palm facing in. Slowly lower back to racked position.

D. Immediately lower into another squat, then stand and press the left dumbbell overhead. Slowly lower back to racked position.

E. Immediately lower into another squat, then stand and press both dumbbells overhead. Slowly lower back to starting position. That's 1 rep.

Do 3 sets of 5 reps.

Reverse Lunge with Russian Twist

A. Stand with feet together holding a dumbbell horizontally with both hands in front of belly button.

B. Step back with the right foot, lowering into a lunge until front thigh is parallel to the ground. At the same time, twist torso to the left, reaching dumbbell next to left hip but keeping gaze forward.

C. Twist torso back to center and press into left foot to step forward and return to starting position. Repeat on the opposite side. That's 1 rep.

Do 3 sets of 8 reps.

Bridge with Close-Grip Chest Press

A. Lie faceup on the floor with feet flat and knees pointing toward the ceiling. Triceps are pressed into the floor with elbows bent at 90-degree angles, holding a dumbbell in each hand with palms facing in.

B. Press into heels to lift hips in line with knees while pressing dumbbells directly over shoulders.

C. Slowly lower hips and dumbbells back to starting position.

Do 3 sets of 8 reps.


A. Lie faceup on the floor with legs extended and hands behind head, elbows wide.

B. Lift feet to hover off the floor, pressing lower back into the floor and drawing navel to spine.

C. Draw the right knee in toward chest, rotating torso to touch left elbow to right knee.

D. Switch, extending right leg to hover and drawing right elbow to left knee. That's 1 rep.

Do 2 sets of 15 reps.

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