Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit a pause on achieving your goal to torch body fat and build lean muscle.

If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half-hour, you have all of the ingredients to stay on track. Do these seven moves with high intensity and you’ll get a full-body workout that takes around 20-30 minutes to complete.

To burn fat, stay consistent with your rep speed and aim to complete about 20 reps for all exercises. Run through all seven moves as a circuit 3-4 times. Rest as needed.

Squat and Dumbbell Shoulder Press:

You know by now that the squat is the go-to move for lower-body development. And tacking a dumbbell shoulder press onto the end of the squat will jack up your heart rate. Adding a dumbbell shoulder press to the end of the movement will translate to more of a caloric burn.

Squat and Dumbbell Shoulder Press

How to:

  • Stand in a traditional squat position with your feet shoulder-width apart.
  • Keep the dumbbells up toward your shoulders to help with stability.
  • Perform a squat, and as you come up, press the dumbbells up.
  • You should be in a standing shoulder press position as you reach the top of the squat.

Related article: Can I Build Solid Muscles Using Only A Dumbbell? This Workout Will Give You Rock Hard Abs

Walking Dumbbell Lunge and Hammer Curl:

The walking lunge can thrash your lower body when it’s performed as a bodyweight exercise. By adding additional weight and a hammer curl, it forces your body to recruit muscles to stabilize the core while working the biceps and forearms. With the walking lunge, the heavier the weight, the more caloric burn.

Walking Dumbbell Lunge and Hammer Curl

How to:

  • Hold a pair of dumbbells at your sides.
  • Your knees should be bent slightly.
  • Keep your head straight and chest up as you take a step forward with your left leg.
  • Do not allow your back knee to touch the floor or your front knee to travel over the toes of your grounded foot.
  • Perform a curl with your left arm and return to the start position.
  • Repeat the movement with the opposite leg/arm combination.

Related article: Top 5 Dumbbell Exercises for A Leg-Destroying Workout

Wall Sit and Alternating One-Arm Dumbbell Front Raise:

Anytime you perform a unilateral move you put more stress on the core.

Wall Sit and Alternating One-Arm Dumbbell Front Raise

How to:

  • Don’t cheese out on the wall sit with lazy form.
  • Place your back flat against a wall and squat down until your legs are bent to 90 degrees.
  • You may need to adjust your feet inside of a shoulder-width position in order to avoid impeding your front raise.

Related article: Back To Back Dumbbell Exercises To Build Full Body Strength And Burn Fat

Dumbbell Pushup to Triceps Kickback:

This twist on the traditional pushup will get you from the inside out. Your heart will be pumping and your whole body will be sweating in a matter of seconds. The reason being is twofold: you’re moving a big muscle group while keeping your core stable, which makes this combo super challenging.

Dumbbell Pushup to Triceps Kickback

How to:

  • Holding the dumbbells, get into a pushup position and perform a traditional pushup.
  • When you come up to the start position, lift your right arm and do a triceps kickback.
  • Repeat on the opposite side.
  • That’s one rep.

Related article: Did You Know That You Can Make Full Body Gains Using Just A Dumbbell? This Workout Will Show You How

Russian Twist:

Otherwise known as an oblique twist, this exercise also targets the rectus abdominis. You can also use a medicine ball or kettlebell to do these. Extend the dumbbell as far as you comfortably can. Try to increase the range of motion as you progress; this will recruit more muscle fibers and help you burn more fat.

Russian Twist

How to:

  • Sit on the floor with your knees bent and feet flat on the floor.
  • Hold the dumbbell straight out in front of you and recline back until your abs are engaged.
  • Twist slowly from right to left, touching the dumbbell to the floor after each turn.

Related article: 7 Advantages Of Dumbbells And Why You Should Ditch The Barbell

Alternating Lunges with Dumbbell Lateral Raise:

Use the same rules for form as the walking lunge. When using a lighter weight you can raise the dumbbell as high as you want.

Alternating Lunges with Dumbbell Lateral Raise

How to:

  • Come back to the start position after completing a lunge and, without rest immediately do a lateral raise:
  • With your elbows slightly bent, slowly raise the dumbbells 45 degrees past parallel.
  • Bring the weight down with control and lunge with the opposite leg.

Related article: Get Lean With This 20-Minute Dumbbell Circuit To Stimulate Both Muscle Growth And Fat Loss

21s Standing on One Leg:

Standing on one foot makes your body adjust to stay balanced. This requires you to use more energy and more muscle. That translates to more calories and fat burned. Whenever you have to balance on one leg you’re recruiting more muscle fibers and stabilizer muscles.

21s Standing on One Leg

How to:

  • Stand on one foot and do three mini-sets:
  • Seven reps where you curl until your forearms are parallel to the floor;
  • Seven reps from that position to the finish;
  • And seven full reps.