Most people tend to focus on burning the maximum amount of calories through cardio training when they are trying to burn off fat. And while cardio, such a running, cycling or walking on a treadmill does burn calories, most would see better results (and quicker) by incorporating strength training into their cardio training.
Working in a weight training component into a cardio workout is not as difficult as it may seem. All that is required are a set of dumbbells. Pick the heaviest pair that you can use and complete a full workout. If you exhaust early, use a lighter weight next time. If you feel you could do more once finished, use a heavier pair.
Here is a sample routine that uses dumbbells incorporated into cardio training normally only done using bodyweight.
Start by standing with feet hip-width apart while holding the dumbbells at shoulder height. Now bend at the knees and lower your body down until your thighs are parallel to the floor. In one swift move stand up and drive the dumbbells upward until so that you end up standing with your arms fully extended over your head holding the dumbbells.
A variation to the squat press is to replace the squat with a forward lunge. Instead of bending both knees, place one foot forward and bend the opposite knee. At the same time, push up the dumbbells. To get back to the starting position, push off with your forward foot while bringing the dumbbells back down. Repeat with the other foot forward.
Reverse Lunge Press
This is a variation of the Lunge Press. Instead of placing one foot forward, take a step back while bending the other knee. At the same time push the dumbbells up. Now push forward with your rear leg while bringing the dumbbells back to the starting position.
Lateral Lunge Press
Instead of taking a step forward or back, take a step to the side while driving the dumbbells up. Push off with the extended foot and bring the dumbbells down back to the staring position. Repeat with the other leg.
For each of the lunge exercises, do 3 sets per leg with 6 reps in each set.
Assume the forward plank position with a dumbbell in each hand. Lift one arm up until your elbow is fully bent. Now place the barbell back down on the ground and repeat using your other arm. Perform 3 sets with 6 reps per set.
If you are going to work out anyway, why not combine cardio and weight training to get the maximum fat loss from your training efforts. The time invested is the same, but the results are so much better.