Spin class is a solid cardio workout, no doubt about it. With its high-energy music, fast pedaling, and dripping sweat, it feels like you’re torching calories left and right. But what if your fat loss goals require more than just a good sweat session? Fitness experts say lifting dumbbells might be even more effective—especially when it comes to long-term calorie burn and building lean, fat-fighting muscle.
Strength training with dumbbells does more than just shape your arms or legs. It sparks a powerful afterburn effect known as EPOC (excess post-exercise oxygen consumption), where your body continues to burn calories for up to 72 hours after your workout ends. This effect simply doesn’t happen to the same extent with cardio workouts like spin.
We spoke with certified trainers Amanda Grimm and Jesse Ramos Jr., who both emphasize the power of dumbbells in reshaping your body and speeding up fat loss. These six moves are their top picks for full-body fat burning, and they’ll challenge your strength, endurance, and coordination—no bike required.
1. Dumbbell Deadlift
Deadlifts are one of the most powerful full-body movements you can do, and adding dumbbells makes them more accessible and just as effective. This move targets your hamstrings, glutes, lower back, and core, helping you build a stronger posterior chain while increasing fat burn.
How to do it
Stand with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs with palms facing your body. Hinge at your hips and lower the dumbbells down the front of your legs while keeping your back flat and chest lifted. Lower until you feel a stretch in your hamstrings, then squeeze your glutes and stand tall.
Why it works
You activate large muscle groups and create micro-tears that need energy to repair. This increases your metabolism long after your session ends.
2. Goblet Squat
Goblet squats strengthen the entire lower body while challenging your core and improving mobility. They’re beginner-friendly and can be scaled easily by adjusting weight or adding tempo.
How to do it
Hold a dumbbell vertically at your chest like a goblet. Stand with your feet slightly wider than hip-width and toes pointed slightly out. Lower into a squat, keeping your chest lifted and core tight. Go as low as your hips allow without losing form. Push through your heels to return to standing.
Why it works
This move torches calories while sculpting your glutes and thighs. Holding the weight in front also challenges your abs and upper back.
3. Half-Squat Dumbbell Row
Combining a squat hold with a rowing motion, this compound movement works your legs, back, arms, and core all in one efficient, fat-blasting package.
How to do it
Hold a dumbbell in each hand using a neutral grip. Lower into a half squat and keep your chest lifted. Row the dumbbells toward your ribcage, squeezing your shoulder blades together. Lower with control and repeat.
Why it works
This move trains multiple muscle groups simultaneously, increasing calorie burn and improving posture and core engagement.
4. Overhead Squat Press
Also known as the squat-to-press, this total-body movement combines strength and cardio elements. It recruits your lower body, shoulders, and core while pushing your heart rate into fat-burning territory.
How to do it
Hold a dumbbell in each hand at shoulder height with palms facing forward. Squat down, keeping your chest up and knees in line with your toes. As you stand up, press the dumbbells overhead. Lower the weights back to your shoulders and repeat.
Why it works
You get the best of both worlds—powerful lower-body strength with added upper-body burn. The continuous movement keeps your metabolism revved up.
5. Dumbbell Thrusters
This explosive movement is a fan favorite for burning fat and building strength. It combines a front squat and an overhead press into one high-intensity move that leaves your legs, shoulders, and lungs burning.
How to do it
Hold dumbbells at shoulder level. Lower into a deep squat, then explode upward using your legs to help press the weights overhead. Lower back into the squat position and repeat.
Why it works
Thrusters elevate your heart rate quickly while engaging nearly every muscle group in your body. The added explosive power creates serious calorie burn.
6. Renegade Rows
Renegade rows are a killer core and upper body move that doubles as a balance and stability challenge. They engage your lats, shoulders, arms, abs, and glutes while forcing your core to work overtime.
How to do it
Start in a high plank position with a dumbbell in each hand, wrists under shoulders. Row one dumbbell to your chest while stabilizing your body with the opposite arm and keeping your hips steady. Lower and repeat on the other side.
Why it works
You’re combining strength training with core activation and stability work, which increases muscle recruitment and overall calorie burn.
Final Thoughts
Dumbbells aren’t just for building muscle. They are among the most effective tools for burning fat, building lean definition, and achieving full-body strength. Unlike cardio, these strength-based movements create a long-lasting metabolic boost that continues to work for you after your session ends.
If you’ve been relying on spin class to burn calories, try swapping in these six dumbbell moves a few days a week. They’ll challenge your muscles, push your endurance, and melt fat faster than the bike ever could. Start with lighter weights, master your form, and increase your resistance over time for best results.
When it comes to burning fat and shaping a leaner body, strength training with dumbbells just might be your best-kept secret.
