Pumping: a super complex with dumbbells that will help you lose weight

Thanks to the interval format, this workout will allow you to properly disperse the pulse and burn a lot of calories. Moreover, intensive complexes cope with belly fat better than calm classes.

So if you want to reduce your waist circumference by a few centimeters, forget about the long rest between sets and get ready to work hard for 15-25 minutes.

How to do the workout

The complex consists of five exercises:

1. Devilish burpees.
2. Squat with dumbbells.
3. Running with high hips.
4. Lunges with lifting dumbbells.
5. Bike.

Set a timer and do each exercise for 40 seconds, resting the rest of the minute. After you complete the circle, rest for one minute and start again. Complete five circles.

Focus on your condition. If you feel that the pulse is off the scale, add more rest - work 30 seconds and rest for the same amount. You can also reduce the number of circles to three.

How to do exercises

devilish burpees

Stand in an emphasis lying on dumbbells, bend your elbows and lower yourself until your chest and hips touch the floor. Then push yourself off the floor, with a jump, put your feet closer to your hands and straighten up.

Swing the dumbbells between your legs, and then, using momentum, lift the shells sharply and fully straighten your arms. Lower the dumbbells and repeat from the beginning.

Squat with dumbbell raise

Put your feet together, take dumbbells in your hands. Simultaneously perform a crouch and swing the projectiles forward. Lower your arms as you come out of the squat.

Running with high hips

Place the dumbbells on the floor half a meter apart. Stand to their right, bending your right leg at the knee. Changing legs, step over the shells in three jumps. Land on your toes and raise your knees high.

When you are to the left of the dumbbells, your left leg will be bent. Start moving back from it, and in the same way, in three jumps, return to the starting position. Continue in the same spirit.

Lunges with lifting dumbbells

Stand with your feet shoulder-width apart, take a dumbbell in your right hand. Lunge back with your right leg while lifting the projectile forward with a straight arm. Return to starting position and repeat.

Bike

Lie on your back, put your hands behind your head, lift straight legs not high from the floor. At the same time, bend your right leg and turn your body to the right, trying to reach your knee with your left elbow.

Then turn the body to the left, straighten the right leg and bend the left. Continue alternating sides. Do not lower your legs and shoulder blades to the floor until the end of the interval. A lower backon the contrary, press it against the mat.

Share your impressions of the training in the comments. How many laps did you do?