Burn Fat and Build Lean Muscle With This 30-Minute Abs and Lower-Body Strength Workout

Tamara Pridgett

Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron "Boss" Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn fat and build muscle or to simply challenge yourself for 30 minutes straight, you're going to love this workout. Grab your water and a set of weights, because it's time to put in work.

The 30-Minute Fat-Burning HIIT Workout

Equipment needed: A pair of light- to medium-weight dumbbells. Here's a guide on how to choose the right weight.

Directions: Before getting started, make sure to warm up your muscles with dynamic exercises, such as jogging in place, knee hugs, hamstring scoops, quad pulls, and planks, Everline said. Here's a dynamic warmup we like.

The workout is broken up into three circuits. Complete each exercise in the circuit for 40 seconds, then take 20 seconds of rest. Complete three rounds of each circuit before advancing to the following circuit. If necessary, you can adjust the work-to-rest ratio, either working for less or more time depending on your fitness level.

After the workout, be sure to lower your heart rate back to resting with a few minutes of walking or light jogging and continue cooling down with a few static stretches to loosen up your muscles and prevent injury.

Exercises

Time Interval

Circuit 1, exercise 1: high knees

40 seconds, followed by 20 seconds of rest

Circuit 1, exercise 2: dumbbell lunge to overhead press

40 seconds, followed by 20 seconds of rest

Circuit 1, exercise 3: mountain climber

40 seconds, followed by 20 seconds of rest

Circuit 1, exercise 4: dumbbell squat

40 seconds, followed by 20 seconds of rest

Circuit 2, exercise 1: side lunge to high knee

40 seconds, followed by 20 seconds of rest

Circuit 2, exercise 2: elbow plank and reach

40 seconds, followed by 20 seconds of rest

Circuit 2, exercise 3: single-leg Romanian deadlift

40 seconds, followed by 20 seconds of rest

Circuit 2, exercise 4: commando

40 seconds, followed by 20 seconds of rest

Circuit 3, exercise 1: glute bridge

40 seconds, followed by 20 seconds of rest

Circuit 3, exercise 2: plyo lunge

40 seconds, followed by 20 seconds of rest

Circuit 3, exercise 3: spider man

40 seconds, followed by 20 seconds of rest

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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