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Dumbbell Workout for Women to Lose Inches

By Jeremie Guy ; Updated April 18, 2017

Eat healthy on a regular basis, and burn as many calories as you can to lose the inches you desire. Muscles require calories to operate, and exercises that involve multiple muscle groups burn more calories than single-muscle exercises. Circuits and exercises that elevate your heart rate also help burn calories, and dumbbells allow you to add resistance to your limbs without restricting movements. How often you workout is determined by your intensity, but you have to burn a total of 3,500 excess calories to lose one pound.

Weighted Jumping Jacks

Holding weights throws a twist on this common calisthenic. Stand with your feet shoulder-width apart and a dumbbell in each hand. Pick a weight that is between 2 and 5 lbs. so you don't put too much stress on your shoulders. Your palms should be facing forward and your arms slightly bent at your side. Jump into the air, spreading your legs to wider than shoulder-width apart while simultaneously arching your arms up and over your head. Land and jump again after bringing your legs together and your arms back to your side. Control the weight throughout the exercise. Repeat for 30 to 60 seconds.

One-Legged Dead Lift Hop

This exercise will work your glutes, hamstrings, shoulders, calves and core the most. Holding a dumbbell in each hand, stand on your right leg, keeping your knee slightly bent. Hinge forward on your hips, extending your left leg behind you until you are parallel with the ground. Reverse direction and bend your left leg, bringing it upward. Jump with your right leg and land on your right foot. Repeat for 30 to 60 seconds before switching legs. Hold your arms at a 90-degree angle throughout the exercise.

Split Squat Curl

Stand in a split stance, with your right leg behind you. Hold one dumbbell with both hands. Squat down so that there is tension in your left thigh and so that both legs are at 90 degrees. Keep your weight in your left heel. Bring the dumbbell to your forehead and bend forward, lowering your upper body toward your left knee, squeezing with your abdominal muscles. Repeat for desired repetitions before switching legs. This exercise hits the core and thighs.

Circuit Training

Maximize your results with circuits. Perform weighted jumping jacks before running in place for 30 seconds and doing vertical jumps for 30 seconds. Do three sets of each exercise back to back without stopping. Since you aren't resting between exercises in the circuit, take a 90- to 120-second break when you complete three sets for each. After the rest, substitute the jumping jacks with the one-legged deadlift hop. Following another break, replace the jumping jacks with the split squat curl.

Tips and Considerations

Since you must burn 3,500 calories in excess of what your body needs to lose one pound of fat, reduce the calories you eat by 250 and burn at least 250 calories while exercising for seven consecutive days to reach the 3,500-calorie goal. If you don't workout every day, you have to burn more calories on the days you do exercise. Losing one pound is not the same as losing one inch, but eventually losing weight will lead to losing inches.

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