If you want to transform your body in the least amount of time, there are two things you need to accomplish: burn off body fat and build lean muscle. Yes, women, this applies to you, too.

By building lean muscle and burning body fat, you will sculpt your body and develop that lean, athletic look.

So, the question is this: how do you accomplish both of those goals in the least amount of time with dumbbells workouts?

Simple – you just apply a few basic, but very effective, principles to your dumbbells workouts.

First things first, you need to use the best dumbbell and bodyweight exercises. Most people only workout with isolation exercises such as dumbbell pec flyes, lateral raises, curls, kick-backs, and other useless exercises.

Yes, those exercises are useless. They will not help you burn body fat or even build lean muscle.

To accomplish those goals you need to use exercises that recruit a lot of muscle mass. Here is a brief list of the best dumbbell and bodyweight exercises.

Note: the abbreviation “DB” means dumbbell

Back/Biceps

-Chin-ups and all variations

-Inverted Rows

-DB Rows

-DB Renegade Rows

-DB Pullovers

Legs

-Jump Squats and Lunges

-DB Squat (front, suitcase, etc)

-DB Bulgarian Split Squat

-DB Deadlift/Romanian Deadlift

-DB Swings (double, 1 arm)

-DB Lunges and all variations

Chest/Shoulders/Triceps

-Parallel Bar Dips

-Push-ups and all variations

-DB Bench Press (neutral, incline, flat bench, etc)

-DB Floor Press

-DB Push Press

-DB Overhead Press

Total Body Exercises

-Burpees

-Bear Crawls

-DB Snatch and Split Snatch

-DB Clean and Press

Those exercises will allow you to burn off body fat and build lean muscle in the least amount of time possible.

Along with using the best exercises, you should perform total body workouts. Performing three total body workouts per week is the ultimate way to get more body transforming results in the least amount of time.

Since you will be working every muscle group three times per week, you will be sure to jack up your fat burning metabolism and stimulate your body to build lean, sexy, fat burning muscle. That is the ultimate way to get more results in less time.

Now we will combine those two very important tips with some sample dumbbells workouts. Note that each workout will include one exercise from each category listed above.

Sample 1 Dumbbells Workouts

-1 Arm DB Clean and Press x 6 reps each side

-Alternating DB Reverse Lunge x 6 reps each side

-DB Renegade Row x 6 reps each side

-DB Bench Press x 6 reps

Perform those exercises back-to-back and use one of the following workout methods: 1) perform a total of three to six circuits and time yourself to see how long it takes you to complete them all, or 2) perform as many circuits as possible in a set period of time; example 15-30 minutes.

Sample 2 Dumbbells Workouts

-Burpees x 12

-DB Front Squat x 12

-Chin-ups x as many as possible or DB Row with Palms Up Grip x 12

-1 Arm DB Push-Press x 12 each side

Perform those exercises back-to-back and complete a total of three to five circuits, or perform as many circuits as possible in 15-30 minutes.