The 5-Pound Dumbbell Exercise That Absolutely Annihilates Calories

Dec 12 / Build Muscle

When you want to torch a ton of in a short amount of time, you probably don’t even glance at the 5-pound dumbbells. But big metabolic storms come in small packages, says Men’s Health Fitness Director.

"Light weights allow you to perform movements with greater speed and explosive power, which stimulates your fast-twitch muscle fibers, challenges your cardiovascular system, and elevates your heart rate," says Gaddour.

Take the dumbbell discus, shown in the video above. Gaddour—who can easily press 100-pound dumbbells overhead—would never pick up a weight heavier than 5 or 10 pounds when performing this movement.

That’s because a lighter load allows you to generate extreme power in your hips—some of the biggest, most metabolically-active muscles in your body—so you can quickly explode from bottom to top. The result: more fat-burning potential in every rep.

(For a full workout program that absolutely crushes calories, try One guy lost 18 pounds of fat in just 6 weeks.)

So back away from the big iron, and give the dumbbell discus a shot. For a real metabolic monsoon, perform 20 seconds of reps, followed by 10 seconds of rest. Do this for 4 minutes straight, switching sides each time.