7-Day Home Fat-Burning Plan: Adjustable Dumbbells Pair and Exercise Jump Rope

Looking to burn fat, boost your metabolism, and get results at home without a gym membership? This 7-day workout plan combines two of the most powerful yet simple tools—an adjustable dumbbells pair and an exercise jump rope. This home workout is designed for beginners and intermediates who want efficient sessions that torch calories, build lean muscle, and keep things fun.

Why Adjustable Dumbbells Pair and Jump Rope Work Perfectly Together

An adjustable dumbbells pair provides scalable resistance for effective strength training, helping you build lean muscle and burn fat even at rest. An exercise jump rope delivers a high-calorie cardio workout, improving coordination and stamina while accelerating weight loss. Together they create the ideal mix of strength training and cardio workout so you can see faster, sustainable results at home.

What You Need

• Amonax Adjustable Dumbbells Pair (choose a weight you can control for 10–12 reps).

• Amonax Exercise Jump Rope (adjust the length to your height).

• Mat, water, and a timer.

The 7-Day Fat-Burning Schedule

Day 1 — Full Body Ignite

Exercise jump rope: 3 rounds × 1 minute (30 seconds rest).

Adjustable dumbbells pair: Goblet Squats 3×12; One-Arm Rows 3×12 each side; Push-Ups 3×10–12.

Finisher: 30 seconds high-knee exercise jump rope.

Day 2 — Cardio Blast + Shoulders

Intervals: 10 rounds of 30 seconds exercise jump rope / 30 seconds rest.

Adjustable dumbbells pair: Standing Shoulder Press 3×12; Lateral Raises 3×12.

Core: Plank 3×40 seconds.

Day 3 — Lower Body Burn

Exercise jump rope: 3×2 minutes (1 minute rest).

Adjustable dumbbells pair: Reverse Lunges 3×12 each leg; Romanian Deadlifts 3×12; Glute Bridges 3×15.

Day 4 — Active Recovery

Light exercise jump rope: 5 minutes easy pace.

Mobility: 10–15 minutes of stretching or yoga flow.

Day 5 — Upper Body Strength

Exercise jump rope: 5×1 minute (30 seconds rest).

Adjustable dumbbells pair: Floor Chest Press 3×12; One-Arm Rows 3×12 each; Biceps Curls 3×12; Triceps Dips 3×10.

Day 6 — High-Intensity Circuit

Repeat 3 rounds with minimal rest:

• Exercise jump rope 1 minute; • Goblet Squats 12; • Push-Ups 10; • Adjustable Dumbbells Pair Shoulder Press 12; • Plank 30–40 seconds.

Day 7 — Endurance Challenge

Exercise jump rope: 10 minutes total. Take brief breaks only as needed.

Adjustable dumbbells pair combo: 3 rounds — 10 Squats, 10 Push Press, 10 Bent-Over Rows.

Tips for Best Results

Choose an adjustable dumbbells pair that challenges you for 10–12 reps with perfect form. Combine consistent strength training with a calorie-conscious diet to burn fat effectively. If time is tight, favor the exercise jump rope to keep your heart rate high and support weight loss.

Modifications and Safety

• Beginners: cut one set per exercise or shorten jump intervals to 20 seconds on / 40 seconds off.

• Joint-friendly: swap jump rope with low-impact marching if needed.

• Stop any movement that causes sharp pain; focus on smooth, controlled reps.

Start Today

Turn your living room into a full body workout studio. Pick up your Amonax adjustable dumbbells pair and exercise jump rope and follow this 7-day workout plan to kickstart fat-burning results.