The secret to burning major calories? Major dumbbells.

By Renee Cherry
October 02, 2017

Your busiest days are the ones when you need a butt-kicking workout the most. (Staying active one of the best ways to cut back on stress.) But when your schedule is relentless, exercise can seem like a chore. So you need a workout that'll take you to the edge in a short time. This 30-minute workout from celeb trainer Lacey Stone fits the bill.

Not to mention, it's a total-body transformer. These compound movements recruit tons of muscles, so you'll build strength while working up a sweat. (Not feeling breathless? Go heavier with your weights.) That strength-meets-cardio intensity is what makes this workout perfect for helping you reach your weight-loss goals. (Brush up on these muscle-building, fat-burning basic facts to understand why.) So spare yourself a long run on the treadmill and try these moves instead.

What you'll need: A set of medium to heavy dumbbells and a bench

How it works: Do all seven moves for the indicated number of reps, then repeat two more times.

Dumbbell Bench Press

A. Lie faceup on a bench holding a dumbbell in each hand, racked over shoulders with elbows pointing out.

B. Press dumbbells toward the ceiling to straighten elbows so dumbbells are directly over shoulders.

C. Lower dumbbells to return to starting position.

Do 10 reps.

Squat with Dumbbell Shoulder Press

A. Sit on the bench with dumbbells racked at shoulder height, palms facing in.

B. Press into mid-foot to stand while pressing dumbbells overhead and rotating palms to face forward, dumbbells directly over shoulders.

C. Bend elbows and lower dumbbells to shoulders, rotating palms to face in.

D. Squat back on the bench to return to starting position.

Do 10 reps.

Dumbbell Row

A. Stand with feet hip-width apart, upper body hinged forward with a flat back, and knees slightly bent, holding dumbbells in front of shins with palms facing in.

B. Row dumbbells up next to ribs, pulling elbows straight back.

C. Lower dumbbells to return to starting position.

Do 16 reps.

Ballet Squat

A. Stand with feet wider than shoulder-width apart, toes pointed out at about 45 degrees, and dumbbells racked at shoulder height.

B. Hinge at hips and bend knees to lower into a squat, keeping knees wide.

C. Press into mid-foot to stand and return to starting position.

Do 10 reps.

Biceps Curl

A. Stand with feet hip-width apart, holding dumbbells at sides, palms facing forward.

B. Keeping elbows tight to sides, curl dumbbells up to shoulders.

C. Slowly lower dumbbells to sides to return to starting position.

Do 10 reps.