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This Total-Body Home Workout Builds Strength and Burns Calories Fast

For this routine, you'll simply need a set of dumbbells—and a little added motivation.

Are you looking to burn fat at home in the most economical way possible? The following workout routine, which you can do in the comforts of your own home (the only equipment required is a set of dumbbells—preferably the hex variety), combines a series of core-building, big-muscle movements into an intense, calorie-torching, 30-minute circuit. Do it three times a week to build muscle and burn fat—fast.

Oh, and don't bother counting the reps (you probably already do enough math when you're sitting at your desk). Instead, do as many of the first exercise below as you can for 30 seconds, rest for 15 seconds, move on to the next, and repeat. Once you've completed the circuit, rest for 2 minutes and begin again for three circuits total.

For more great workouts you should try, be sure to read about the Crazy-Popular Walking Workout That's Taken TikTok By Storm!

Dumbbell Straight-Leg Deadlift

dumbbell deadlift

Stand with your feet hip-distance apart and knees slightly bent, holding a pair of dumbbells in front of your thighs, using an overhand grip with your arms hanging straight down. Without moving your legs, bend at the hip to lower your torso until your back, which you're keeping straight, is almost parallel to the floor. Pause, then raise your torso back to the starting position, keeping the dumbells close to your body the whole time.

Do as many reps as you can in 30 seconds, then rest for 15 seconds before moving to the next move…

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Pushup-Position Row

push up row

Grab a pair of hex dumbbells using an overhand grip and assume a pushup position with your arms straight. (If you don't have dumbbells, simply do pushups.) Keeping your core stiff, balance your weight on your left arm as you lift the dumbbell in your right hand up to the side of your chest. (Your elbow should be going straight up behind you.) Pause and squeeze your tricep at the top, then quickly lower the dumbbell. Repeat with your left arm, and continue alternating back and forth for 30 seconds.

For more great exercise advice, don't miss The Real Number of Steps You Should Be Walking Every Day, Say Experts.

Dumbbell Front Squat

dumbbell front squat

Stand and hold a pair of dumbbells at shoulder height, your palms facing each other. Rest a dumbbell head on the meatiest part of each shoulder, keeping your body as upright as you can at all times. Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees. Don't let your elbows drop as you squat. Pause, then push yourself back to the starting position, squeezing your glutes as you rise back to standing.

Dumbbell Push Press

dumbell push press

Stand and hold a pair of dumbbells at shoulder height, your palms facing each other and the dumbbells parallel to the floor. Keep your body upright as you bend your knees slightly; then quickly raise the dumbbells straight up toward the ceiling, using the explosive power of your legs to propel your body up without your feet leaving the floor. Pause, then lower the weights to the starting position, right above your shoulders.

For more great workout advice, don't miss our list of Major Mistakes You Should Never Make While Walking, According to Experts.

Dumbbell High Pull

holding dumbbells

Stand with your feet hip-width apart, your back straight and shoulders blades squeezing together. Slightly bend at the knees, then push your hips back so your hands, which are holding a pair of dumbbells, are just below the front of your knees (palms facing you). With your back flat and arms straight, pull both dumbbells up as fast as you can up to your shoulders by raising your elbows out to the sides and thrusting your hips forward. Keep the dumbbells as close to your body as possible as you bring them up to shoulder height in an explosive manner. Return to the starting position. See here for tips on how to do this move correctly.

Cross-body Mountain Climber

cross body mountain climber

Assume a pushup position with your arms and back completely straight. Lift your right foot off the floor, then bend your right knee to bring it toward your left elbow (keeping your back straight the entire time). Lower your leg back to the starting position. Then, raise your left foot off the ground and bring your left knee toward your right elbow. Continue alternating back and forth for 30 seconds.

Alternating Split Jump

Woman lunging

Lower your body into a lunge position with your left knee at a 90-degree angle to the floor and your thigh parallel to the ground; your back knee should nearly touch the floor. Now jump, and while you're in the air, scissor-kick your legs so you land with your right leg forward and your left leg back. Immediately drop into your next rep. Continue alternating back and forth.


weighted push up

Grab a pair of hex dumbbells using an overhand grip and assume a pushup position, your arms straight. Do a pushup, and as you rise back up, lift your right hand and rotate your body as you lift the dumbbell straight up over your shoulder—your body should be forming a T and you'll be looking up over your right shoulder at the ceiling. Reverse the move and repeat, this time rotating your left side. Continue alternating back and forth for 30 seconds.

Then rest, and repeat this circuit two more times.

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William Mayle
William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more about William