You only need one dumbbell and a booty band for this high-energy full-body workout. In just 30 minutes, you’ll power through three circuits, each repeated twice, with 45 seconds of work and 15 seconds of rest per exercise. Banded squats, slow bicycle crunches, swimmers, and bear planks will elevate your heart rate and keep your muscles engaged.

Equipment: Heavy Dumbbell, Resistance Band