You know all about the benefits of lifting heavy weights. (Hello, strong muscles and major calorie burn!) But that doesn’t mean you’ve got to let those five-pounders get all dusty on your shelf. These 10 moves—demonstrated by Women’s Health’s fitness director Jen Ator—utilize five-pound dumbbells to take your next cardio workout to the next level. (Crank up the burn ever further with Women’s Health’s Ignite routine by Next Fitness Star Nikki Metzger.)

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