In under 35 minutes, you get a cardiovascular challenge, a total body toning workout, and your cool down and stretch, making it the ultimate go-to option when you're craving a killer workout, but just don't have time for it in your schedule. The dynamic combinations of the exercises ensure that you're getting a well-rounded, comprehensive workout for the entire body, and because of the compound movements, the expenditure ends up being a lot higher.

In addition to the efficiency of the total body exercises, we've also added in a round of HIIT cardio to the end of each of the strength sets in order to help bump the metabolism into full-fledged fat burning mode.

Repeat each group twice, in an AB, AB format with a short active rest in between before moving on to a round of HIIT; 20 seconds on, 10 seconds off, 4 times through.

All you're going to need is a set of dumbbells. As a side note, there's no reason that a workout like this one shouldn't be difficult for literally any fitness level. If it feels too easy, you're either not lifting heavily enough to challenge yourself, or you're not pushing yourself hard enough during the rounds of high intensity interval training.

If you feel yourself wondering why you're not sweating, or your muscles aren't burning, check your form, your intensity level, and the amount of weight you're lifting—and then step up your workout!

When estimating your 10RM, be sure to do the HIIT exercise first for that muscle group. While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will need to be light, your muscles will still get the signal to grow.

HIIT s make a very light weight brutally difficult to move. This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. Another obvious benefit of doing reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioning—a big advantage if you play sports.

Then, the next week start reducing the rest period. And do not rest between arms. Alternate arms without resting until all three sets for both arms are completed. There are options for getting in a fast and effective workout when you're pressed for time.

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