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
Advertisement

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.

Bicycles

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.

Comments (23)

Anonymous
April 18, 2019
A very useful Workout Program for Women is http://bit.ly/2oGlztV
Anonymous
April 12, 2019
Over the years I've tried many methods recommended by both my friends and family but none of them seemed to work out for me until I chanced upon this holy grail where I've lost almost 33 pounds in just 1 month trying it out! I can now fit in dresses two sizes down and receive many compliments from not only my lovely husband, but colleagues and girlfriends about how great I look right now! I'm here to share with you guys because I am really thankful and hope someone who also needs this can experience similar results as me! Here is the link to my holy grail method! https://bit.ly/2OUI7BW
Anonymous
March 4, 2019
Losing weight is not so difficult with the right guidance and methods. What worked for me was this amazing guide: https://bit.ly/2QvsWDd Explains the science of losing weight, right foods to eat, foods to avoid, tips and tricks to lose weight quickly and stay healthy.
Anonymous
March 3, 2019
A breakthrough Yoga Program that melts away flab and reshapes your body in as little as one hour a week. https://bit.ly/2S3Fk9s
Anonymous
February 1, 2019
The Secret to Losing Unwanted Weight Fast and Keeping It Off: https://bit.ly/2pRzPPy
Anonymous
January 16, 2019
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy
Anonymous
January 13, 2019
Suscipit omnis magni nostrum a exercitationem facilis. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
November 21, 2018
This controversial method can make you lean fast: https://bit.ly/2DmMBxk
Anonymous
October 12, 2018
The Secret to Losing Unwanted Weight Fast and Keeping It Off: https://bit.ly/2pRzPPy
Anonymous
October 8, 2018
Lost 41 pounds and 4 dress sizes. I am in the best shape of my life. Wish I had seen this amazing video earlier: https://bit.ly/2xZoIIy
Anonymous
August 28, 2018
My goal is to train and inspire people to show them that the weight loss is possible. Going from someone who would rather sit in his bedroom playing Call of Duty to someone who has lost 50 pounds and is working toward living the rest of his life as a healthy and fit individual is something I am very proud of. If you want to lose weight you have to see this information: https://leanbellybreakthrough1.club
Anonymous
July 31, 2018
The simple secret to lose weight quickly, safely and permanently without starving yourself or stepping foot in the gym. https://bit.ly/2vfKoOH
Anonymous
July 10, 2018
My life is totally transformed after I followed this diet. https://bit.ly/2safCoC Have Lost 27 pounds in last 1 month and feeling great about myself.
Anonymous
June 22, 2018
Hi now I can show off my body on the beach. down 12 kilos of fat from my belly in 7 weeks I feel great, I lost successfully weight with this method: https://bit.ly/2rHqH0d
Anonymous
June 19, 2018
I very much like the way you have provided some extremely useful information about some very useful fat burning excercise and how it helps in burning belly fat. Thanks for sharing some extremely useful and effective information. By the way let me share my personal experience. There was a time when I gained almost 39 pounds of extra body weight and was desperately trying to reduce that. I took up different type of fat burning exercise but all that went in vein. Then I came across this pill: http://bit.ly/2LNahg5 . I took this pill and lost almost 39 pounds within a few weeks. That’s really amazing isn’t it?
Anonymous
June 15, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy
Anonymous
May 23, 2018
A very useful Workout Program for Women is http://bit.ly/2oGlztV
Anonymous
May 20, 2018
how often should this workout be done?
Anonymous
May 14, 2018
very informative information . I will be using these tips in trying to reach my weight loss goals. so far i have tried this weight loss tea called Red detox Tea its very good and nutritious and it also helps you can lose 10 lbs. in just two weeks. It's always good to include detoxing with any weight lose goals you have to lose weight. I would like you all to try it copy and paste this link http://bit.ly/2IKx6lM
Anonymous
May 11, 2018
hi! so ive had this friend having trouble with losing weight, i was searching on the internet and suddenly this Tea showed up, i had this good rate so i bought it for her. she drank it and it really helpt her, now im promoting their product because i think its so good and its really helping people with their weightloss issues, for more information about the tea, klick the following link: https://redafrikanteadetox.wixsite.com/redteadetox
Anonymous
March 16, 2018
I am sharing my experience, one of the guide helped to reduce weight within few weeks, It’s working for both men & women. That I burnt my 21Lbs Exactly 30 day’s routine simple workout and food. It’s really awesome one!!! No words to say about it. Watch the video here >> weightlossin3weeks.com/weight-loss
Anonymous
March 2, 2018
Lovely information, very true and effective. I myself had gained over 20 pounds after the birth of my daughter. I could see my husband slowly losing interest in me as i got padded up with fat. Plus with age, fat was not going away no matter how hard i tried with so many things. Finally Thanks to this method, I was able to lose 18 pounds just following this system: >> leanbellybreakthrough1 .club << Google it
Anonymous
September 7, 2017
Great tips, but people should know why they need to lose belly fat. Many people do it just to look good. There's more reason to why you need lose belly fat. In a few words, BELLY FAT IS LETHAL. Even a few pounds of it causes too many complications for your body to handle. So it's not only for looking good, your life is on the line too. There's more chance for several types of cancer to draw in if you have a bag of fat in your front, also you're more like to have Type 2 diabetes on your hands.....there's more to know on how you can die simply by having a potbelly, learn more on this site https://wannabehot2oo.blogspot.com/p/why-you-should-lose-that-belly-fatrisky.html Don't be comfortable pushing a belly with fat in it, not only do you look ugly but you can die verily and easily