Compound movements like the ones found in this routine are an amazing way to get the most benefit in the least amount of time. Not only do the dynamic moves allow you to target both the upper and the lower body simultaneously, they also call heavily upon the core muscles and help you build coordination and control over your own body. Because of how many muscle groups are being engaged and the way that the whole body is working the whole time, the calorie burn is also going to be higher than in an average strength training routine.

These are some of my favorite exercises and my go-to moves when I want a challenging workout but don’t have a lot of time. If you push yourself and lift a weight that challenges your own strengths, you should be huffing and puffing as if you were doing a full blown cardio workout.

If at any point you start to feel too tired, you can always take a quick break to shake out your muscles and catch your breath. On the other hand, you can make it more difficult by doing challenging cardio moves during your active rest periods (just try not to push yourself hard enough that you take away from what you can do during the lifting intervals).

All you need for this workout is dumbbells. Do a quick cardio warm up, turn on some music that motivates you and jump right in. Once you’ve finished, don’t forget to cool down and stretch.

Workout Structure
- 5 Exercises; 2 Rounds
- 40 Seconds On, 20 Off
- Warm Up & Cool Down Not Included (both are always recommended)

Printable Workout 
Squat + Overhead Press - Kelli is using 12 lbs per hand
Reverse Lunge + Curl - Kelli is using 12 lbs per hand
Bridge + Fly + Extension - Kelli is using 12 lbs per hand
Sumo Squat + Tricep Extension - Kelli is using 12 lbs
Tall Plank Fly - Kelli is using 4 lbs per hand