And let’s not forget the flat-abs bonus: As you tire, you have to fight even harder to maintain proper form, especially a tight core.
Two or three times a week, complete these exercises in order using eight-or 10-pound weights, moving from one to the next without rest. Perform four rounds total, aiming to minimize (or better yet, skip) your rest time between rounds.
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1. Dumbbell Squat Press
Photograph by Beth Bischoff
Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor (a). As you stand, press the weights overhead until your arms are straight (b). Return to start. That’s one rep; do 10.
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2. Dumbbell Romanian Deadlift
Photograph by Beth Bischoff
Stand with a pair of dumbbells in front of your thighs, feet hip-width apart, knees slightly bent (a). Brace your core as you bend at the hips to lower your torso until it’s almost parallel to the floor, keeping your back flat and the weights close to your legs (b). Squeeze your glutes as you slowly return to start. That’s one rep; do 20. (Want to get in shape, fast? Check out Women’s Health’s Ignite routine created by Next Fitness Star Nikki Metzger.)
3. Renegade Row
Photograph by Beth Bischoff
Start in a pushup position with each hand on a weight, your feet slightly wider than your hips (a). Bend your right elbow to raise the weight to your ribs, keeping your torso parallel to the floor and squeezing your glutes for balance (b). Lower your arm to return to start, then repeat on your left side. That’s one rep; do 20.
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4. Mountain Climber on Dumbbells
Photograph by Beth Bischoff
Start in a pushup position with each hand on a weight (a). Brace your abs as you lift your right foot off the floor and slowly bring your knee toward your chest (b). Return your right leg to start, then repeat with your left leg. That’s one rep; do 20.
This article was originally published in the September 2016 issue of Women’s Health, on newsstands now.