You only need three moves—and one set of dumbbells—to start hitting your weight-loss goals. The only trick? You actually need to attack them with a vengeance.

That's right: no more elliptical drudgery for you.

You'll do back-to-back sets of high knees to get your blood pumping, dumbbell thrusters to work your legs and upper body, and a plank finisher for a lasting core burn.

This workout works—but only if you give it everything you've got.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more fat-burning work:

Check out our favorite eight weight-loss routines to get your body fat under 10%, our 21 best bodyweight exercises to lose weight and burn fat, and our five at-home cardio workouts for fat loss.

For a complete archive of our daily quick-hit routines, go to