Take a hip-width stance and grasp a medium-weight dumbbell in both hands to start the shoulder press. Raise the weights over your shoulders and push them above. Next, drop the weights to just over your shoulders. One rep is complete. Do three 10-rep sets.
Lying flat on your back on a training bench with a dumbbell in each hand right above your chest is the chest press. Before lowering the weights to your chest, extend both arms to the ceiling. One full rep. Complete three 12-rep sets.
Deadlifts require a hip-width posture. Place two heavy dumbbells on the floor in front of you. Hold a weight with each knee bent. Stand up by dragging the dumbbells up your legs. Drag the dumbbells down your thighs to mid-shin level with control. Do three 10-rep sets.
Stand tall for squats. Fold your knees and drive your hips back until your hamstrings are parallel to the floor. When you approach parallel, straighten your legs to stand. Keep glutes and abs engaged during activity. Perform four 10-rep sets.
Reverse lunges conclude our collection of 30 minute fat-loss workouts. Start in hip-distance. Lunge with your left foot back and left knee bent toward the floor. Angle both legs to 90 degrees. Return to standing with your left leg, then your right. Three sets of 10 repetitions per leg.