Your butt is about to get all kinds of sore [1] from this workout. OK, your legs too. And while we're at it, your arms and core can get in on the action, too. This workout is fast-paced and quick but effective. You'll feel the burn after just the first 30 seconds!

The Workout

Equipment needed: pair of medium-weight dumbbells and a bench or stair

Round 1: repeat three times
30 seconds jump squats (or squats)
30 seconds alternating forward lunges with bicep curls
30 seconds goblet squats
15 seconds rest

Round 2: repeat three times
30 seconds gate swings with cross
30 seconds dumbbell thrusters
30 seconds dumbbell swing
15 seconds rest

Round 3: repeat three times
30 seconds lunge jumps
30 seconds dumbbell step-ups
30 seconds side lunge with curtsy squat
15 seconds rest

Round 4: repeat three times
30 seconds plank jacks
30 seconds deadlifts
30 seconds dumbbell sumo squat
15 seconds rest

If you need directions for each move, keep reading.

Jump Squats

• Stand with your feet shoulder-width apart.
• Start by doing a regular squat, then engage your core and jump up explosively.
• When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
• Do as many reps as you can for 30 seconds.

Forward Lunge With Bicep Curl

• Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
• Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
• Keep the weight in your heels as you push your right foot back to the starting position, straightening the arms.
• Step forward with the left foot, perform a hammer curl, then step the foot back to the starting position.
• This counts as two reps.
• Do as many reps as you can for 30 seconds.

Goblet Squat

• Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.
• This completes one rep. Do as many goblet squats as you can for 30 seconds.

Gate Swings With Cross

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Repeat as many times as possible for 30 seconds.

Dumbbell Thrusters

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
• Do as many thrusters as you can for 30 seconds.

Dumbbell (Kettlebell) Swing

• Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
• Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with your shoulder blades sliding down your back.
• Forcefully squeeze your glutes and drive your heels down to thrust the weight forward as you straighten your legs. All the work is done by the lower body and core in this exercise, and your arms will naturally swing forward to around chest height or above your head.
• Allow the weight to fall between your legs, bending your knees, ready for the next rep.
• Do as many swings as you can for 30 seconds.

Lunge Jumps

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.
• Complete as many lunge jumps as you can for 30 seconds.

Dumbbell Step-Ups

• Find a step, kids' chair, or bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
• Hold a dumbbell in each hand by your side.
• Step up onto the chair and lift your right knee forward and up.
• Lower the right foot back to the ground, landing softly.
• This counts as one rep. Do as many reps as you can for 30 seconds, alternating which leg you step up with each time.

Side Lunge to Curtsy Squat

• Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
• Push off with your left foot, and cross your left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
• Alternating sides, do as many reps as you can for 30 seconds.

Plank Jacks

• Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
• Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
• Do as many plank jacks as you can in 30 seconds.

Romanian Deadlifts

• Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
• Squeeze your glutes to slowly pull yourself up (don't use your back). This completes one rep.
• Complete 30 seconds of dumbbell deadlifts.

Dumbbell Sumo Squat

• Stand with your feet wide, toes pointing out, holding both dumbbells in front of your chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Rise back up, straightening your legs completely and squeezing your glutes at the top of the movement to get the most from the exercise.
• This completes one rep. Keep going for 30 seconds.