Intermediate Cardio Lose Fat Workout — Dumbbell

Intermediate dumbbell workout for fat loss: jump squats, lunges, thrusters, renegade rows, Russian twists, high knees, burpees.

Level: intermediate · Muscle group: cardio · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (7 exercises)

1. 1. Dumbbell Jump Squats
   3 sets · 12 reps · 45s rest
2. 2. Dumbbell Alternating Lunges with Bicep Curl
   3 sets · 10 reps · 60s rest
3. 3. Dumbbell Thrusters
   3 sets · 10 reps · 60s rest
4. 4. Dumbbell Renegade Rows
   3 sets · 8 reps · 60s rest
5. 5. Dumbbell Russian Twists
   3 sets · 15 reps · 45s rest
6. 6. Dumbbell High Knees
   3 sets · 30s reps · 45s rest
7. 7. Dumbbell Burpees
   3 sets · 8 reps · 60s rest

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