Dumbbell thrusters combine squats and overhead presses to work your entire body, raising your heart rate and helping you burn fat faster.

Renegade rows hit your core, back, and arms while boosting stability and burning calories through intense, controlled movements.

Goblet squats target your legs and glutes, and holding a dumbbell adds resistance that elevates fat burning with every powerful rep.

Dumbbell deadlifts strengthen the posterior chain, build muscle, and torch fat by increasing metabolic demand across large muscle groups.

The Arnold press rotates your shoulders during the lift, engaging more muscles and enhancing fat-burning potential with each press.

Mix these moves into your routine 3–4 times a week to build strength, lose fat, and see faster results with only a pair of dumbbells.