Get your heart rate up while targeting your glutes and shoulders with this quick and effective workout! The quick pace and short rest intervals amps up the intensity, so you can pump up your muscles and fat burning. For this workout, all you will need is a pair of dumbbells!

Step One – Lunge Lateral Raise

First, position yourself in a long lunge with your arms relaxed down by your sides holding a dumbbell in each hand. Lower down into a lunge such that your knee almost touches the ground. Next, keeping your feet stationary in the lunge, press back up into a standing position and perform a lateral raise to target the deltoid. Repeat at a brisk pace for 10 reps on each side.

Tip: Make sure you pick a weight that you will be able to perform all of the reps. I suggest using 2-10lbs. I used 10lbs in the video.

Step Two – Squat Press

Perform a squat holding the dumbbells in front of you at shoulder level with the elbows bent. As you stand up from the squat, press the dumbbells straight up and repeat for 10 reps as well.

Step Three – High Knee Runs

Now, perform 20 high knees! Once again, keeping the dumbbells in your hands and elbows close you your sides.

Tip: Try not to swing your arms. Squeeze your biceps to stabilize the weights.

Minimize rest between sets, and perform as many rounds as you can in 20 minutes!