. Adults should get 150 to 300 minutes (two-and-a-half to five hours) of moderate-intensity cardio exercise, 75 to 150 minutes of high-intensity cardio exercise, or an equivalent combination of the two every week. You can burn more calories lifting weights by increasing the intensity of your weightlifting workout. Calorie burn will vary from person to person. While you may think dumbbells are just for your arms, you can use them to work every muscle, including the deep stabilizer muscles. That's a pretty low number of calories compared to activities typically thought of as good calorie-burners, such as running and cycling, which can burn 300 calories or more in 30 minutes for a 155-pound person. In general, you can expect to burn more calories during a 30-minute cardio session than strength training. The Physical Activity Guidelines also recommends that all adults perform two full-body strength training sessions every week. With these five cardio workouts, you'll torch up to 500 calories in just 30 minutes. All things being equal, lifting weights for half an hour burns 122 calories – about the same amount of calories as bowling or slow dancing for a 155-pound person, according to Harvard Medical School. Resistance training is one of the best all-around activities you can do for overall health and fitness. In addition, strength training causes more muscle damage than cardio, which will lead to an increased calorie burn post-workout. You LOVED the last 30-Minute Strength + Cardio Pyramid Workout we published. That's about as many calories as you'd burn downhill skiing or a jogging slowly for 30 minutes. Side Raises (30 Seconds) Posture is key here! We provide 30-day workout plans for both men and women, with 3 difficulty levels, ideal for both beginner and pro. 30 Minute Total Body HIIT Workout with Dumbbells Burn 385 Calories! This full-body at-home HIIT workout burns calories and builds strength in just 10 minutes. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. As far as the health benefits, cardio exercise (e.g., running, cycling, walking, swimming) is a great way to lower blood pressure and bad cholesterol, keep blood sugar under control, and reduce your risk of certain conditions, including heart disease, Type 2 diabetes, and stroke, according to the Mayo Clinic. NASM-certified personal trainer Taylor Ryan created each 500-calorie workout to help you get fast results … Quick Navigation 30 Minute Dumbbell Workout Walking … In addition, how many calories you burn during a strength workout will depend on the intensity of the exercise. The combination of full body dumbbell strength training exercises paired with cardio exercises makes this a calorie-burning workout. The Workout: 30-Minute Circuit Workout A 30-minute full body workout led by certified personal trainer, Lindsey Bomgren. Read more: 10 No-Gym Plyometric Moves for Explosive Strength. When it comes to calorie-burning, the emphasis has generally been on cardio exercises. To take it up a level, grab a pair of medium free weights! Interval Training Workouts Kettlebell Training Workout Schedule High Intensity Interval Training Pilates Workout Hiit Monthly Workouts Kettlebell Abs Pop Pilates More … That added challenge also increases calorie burning. Privacy Policy Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Press a pair of dumbbells overhead, locking your arms out and standing with your feet slightly wider than your shoulders (A). This 30-minute full-body strength workout will help you burn more fat and calories as you work your major muscle groups from head to toe. Lifting dumbbells and gaining muscle mass will help you increase your resting metabolic rate so that you burn more calories even when you're not exercising. At a minimum, you should aim to meet the physical activity guidelines established by the Physical Activity Guidelines for Americans. Dumbbells provide a few distinct advantages over resistance machines for calorie burning. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. According to Harvard, vigorous weightlifting burns about 223 calories in a half hour for a 155-pound person. Adding regular exercise to your weekly routine can have a huge effect on the total number of calories you'll burn, which can ultimately help you shed more fat over time. By doing the right exercises with dumbbells at the right intensity, you can maximize your calorie burn. You can do this workout anywhere, in a gym, at your home, or you can take your workout on the go. With dumbbells and 30 minutes of your time, you’ll have a daily workout that is well worth the effort. In general, the more you weigh, the more calories you'll burn compared to someone who weighs less, though only if you're both lifting at similar intensity levels. Visit the writer at www.JodyBraverman.com. Warm Up. This is contrary to machines that provide the support via seats and armrests. Terms of Use And although lifting weights doesn't burn as many calories as cardio does in a single session, the perks last well beyond your workout. The 30-Minute Full-Body Dumbbell Workout Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Jesica Salyer — Updated on May 7, 2016 Share on Pinterest Of all the factors that determine how many calories you burn on any given day, physical activity is the most variable. 30 Minute Total Body HIIT Workout with Dumbbells Burn 385 Calories! Working out at a vigorous pace without long rest breaks in between sets also increases calorie burn. Calories burned while lifting weights largely depends on how much you weigh. In addition, dumbbells are more versatile than weight machines. Here’s an affordable set, perfect for anyone to start weight training. On the surface, it looks like people who weigh more have an advantage when it comes to burning calories during strength training. She regularly contributes to a number of print and digital publications, including Runner's World, MyFitnessPal, Men's Health, Beachbody, and others. You can maximize your total calorie expenditure in a dumbbell workout by doing compound exercises that recruit major muscle groups – the more at one time, the better. As a result, you'll continue burning calories after your strength session for longer than you will after a cardio workout. diagnosis or treatment. The material appearing on LIVESTRONG.COM is for educational use only. Most weight machine exercises are performed seated, while most dumbbell exercises are performed standing. According to Harvard, vigorous weightlifting burns about 223 calories in a half hour for a 155-pound person. With two dumbbells you can use this 30-minute dumbbell workout to sculpt your muscles for your ideal body. This workout is an example of one that can be found in our 30 For 30 Workout Series. 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