No time? Use these dynamic exercises to put all your muscles in motion, raise your heart rate, improve power, and make some muscle to burn fat and stay fit. By activating nearly every muscle in your body and keeping your heart rate relatively low, you'll signal your metabolism to burn fat for fuel, even after you're done with the workout.

All you need is some comfortable clothing, an open area, and a pair of dumbbells. While the exact weight you'll want is very individual, it's a good idea to start with 2.5-7.5kg if you haven't been lifting lately.

Video from our American sister title Bicycling:

Essentials

  • Perform two to three times a week, or as needed
  • Perform 10 to 12 reps of each move
  • Move from one exercise to the next with minimal rest
  • Perform circuit 2x

Burpees

  • Stand straight, arms at sides
  • Squat down, placing hands on floor, shoulder width apart
  • Jump legs back into high plank, push-up position
  • Perform push-up
  • Jump legs toward hands, squat position
  • Extend legs and jump, swinging arms overhead and repeat

Lateral Lunge with Overhead Press

  • Stand feet hip-width apart, dumbbells at sides
  • Lunge right, dropping hips back, lowering weights to both sides of your right foot
  • Press back to start, pressing weights overhead
  • Immediately repeat the move, lunging left

Tip and Row

  • Stand with feet hip-width apart, dumbbells at sides
  • Lower torso toward floor, extending right leg behind you
  • Lift leg and lower torso until your body forms a T, arms hanging toward floor, palms facing each other
  • Squeeze shoulder blades and pull weights to sides of chest
  • Lower weights. Return to start. Repeat with alternate leg back

Y Swing

  • Stand with feet wide apart, toes pointed slightly out
  • Hold dumbbells straight down in front of body, palms facing each other
  • Bend hips back, allowing knees to bend, swing dumbbells back
  • Straighten legs, squeeze glutes and swing weights up and out into a Y

X-Lunge Salute

  • Stand with feet hip-distance apart, holding dumbbell in right hand
  • Lunge back and to the left with right leg
  • Raise right arm straight in front to shoulder height
  • Return to start. Repeat the move to other side

Superhero Push Up

  • Assume push up position
  • Bend arms to lower chest toward floor
  • Simultaneously bend right leg out to side, bringing right knee to elbow
  • Return to starting position and repeat to opposite side