If you want to burn fat, the best workouts involve a combination of strength training and high-intensity intervals. Personal trainer and strength coach Susan Niebergall adds, "Workouts don't have to be long and complicated. In fact, sometimes the shorter more intense workouts can turn out to be some of the best."
This "Fat-Loss Workout" crafted by Susan is perfect to do when you're on the road or at home and have limited access to equipment — all you need is a pair of dumbbells and a bench. Susan told POPSUGAR, when choosing the correct dumbbell size, "You want to pick a weight where you can complete the reps but the last two to three are really challenging." If you are just starting out, be conservative with the dumbbell size. "If you can complete all the reps fairly easily, it's probably time to increase the weight."
Directions: Complete four rounds of the below workout, performing each exercise with perfect technique. Then perform the core-burning finisher workout.
Goblet squat: 8 reps
Push-ups: 8 reps
Dumbbell rear delt raises: 8 reps
Single leg hip thrust: 8 reps per leg
Dumbbell overhead press: 8 reps
Bulgarian split squat: 8 reps per leg
Directions: Complete three rounds of the ahead workout.
Elbow plank hold: 20 seconds
Hollow hold: 20 seconds
Slow bicycle crunch: 8 reps per side
Explanations for how to perform each exercise are ahead.