1. Dumbbell Squat: Shoulder-width feet, dumbbell in hand, slowly squat until thighs are parallel to the ground, and then slowly stand up. This action can exercise thigh and hip muscles and improve heart rate and metabolic rate.

2. Dumbbell bench press: Lie flat on the stool, hold the dumbbell, slowly push the dumbbell up until the arm is straight, and then slowly put it down. This action can exercise the chest muscles and triceps, and improve the heart rate and metabolic rate.

3. Dumbbell rowing: Sit up straight, hold the dumbbell in your hand, slowly pull the dumbbell to the sides until the arm is parallel to the body, and then slowly put it down. This action can exercise the back and biceps, and improve the heart rate and metabolic rate.

4. Dumbbell bending: Stand, hold the dumbbell in your hand, slowly lift the dumbbell up until the arm is parallel to the shoulder, and then slowly put it down. This action can exercise the biceps brachii of the arm and improve the heart rate and metabolic rate.

5. Dumbbell leans against the bird: Feet shoulder width apart, lean forward, hold the dumbbell, slowly spread the dumbbell to both sides until the arm is parallel to the ground, and then slowly retract it. This action can exercise the muscles of the chest and shoulders and improve the heart rate and metabolic rate.

These actions can help improve the body's metabolic rate and consume more calories, thus promoting fat burning. At the same time, they can also help shape body lines and enhance muscle strength.