As you know, a good weight loss workout is based around muscle maintenance. With just one dumbbell (DB), you can perform a few simple, but effective movements that will recruit just about every muscle you need to work.

Here are the exercises:

One-arm DB Row
One-arm DB Over-head Press
One-arm DB Lunge (hold DB in opposite hand of lunging leg)

Perform a few sets of each exercise, maybe throw in some planks for ab bracing (although you get a lot of ab work with any over-head movement done correctly), and you’re done. Just make sure you challenge yourself – intensity is key for muscle maintenance.

Post questions in the comments and I’ll get back to you asap.

-Matt