Friendly reminder: Cardio isn't everything.

By Renee Cherry

Khloé Kardashian doesn't hold back when it comes to strength training. The reality star loves lifting heavy and trying out intense moves that test her strength. And she wants more ladies to get out of their comfort zone in the gym and get into beast most (AKA pick up heavy things) when it comes to their workouts.

"If you're grinding away on those cardio machines 24/7, you might not be seeing the results you're working SO hard for," she wrote on her app. "Fact is, you NEED to hit the weight room, dolls! SO many women are resistant to strength training with weights but take it from me, it's your ticket to a tight and toned body and a more efficient way to burn calories and lose body fat."

It's true; weightlifting helps you burn more calories during your workout-but also, you'll keep burning calories throughout the day. (Read more about this awesome side effect and more reasons why lifting heavy weights *won't* make you bulk up.) If you're looking for a place to start, Khloé is sharing two of her favorite weighted moves: one for toning your booty and one to target those triceps. Grab a set of dumbbells and get to work.

Pulsing Weighted Squat

What it targets: Glutes, hamstrings, quads

How to do it: Hold a 10- to 12- pound dumbbell in each hand. With feet hip-width apart, bend knees and lower butt toward the floor, placing weight in heels and sitting back as far as you can. Aim to get thighs as close to parallel to the floor as you can, and pulse twice before returning to standing, squeezing glutes again at the top.

Tip: Make sure to keep your chest lifted at bottom of the movement.

Kneeling Kick-Back Triceps Extension

What it targets: Triceps

How to do it: Kneel on all fours on a padded surface with right hand just in front of right shoulder. Keep hips square and torso parallel to the floor. Hold a 5- to 10-pound dumbbell in left hand and extend left arm out behind you, pivoting from the elbow to rotate palm to face the ceiling. Lower the dumbbell to starting position and repeat. Do 2 sets of 10 reps on both sides.

Tip: Make sure to stretch after this one. Fold one arm overhead and gently press down on your elbow with your other hand. Alternate sides.

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