This past year has forced a lot of us to re-invent our “normal” training routine. Gyms may be closed, travel might be restricted, or you’re forced to workout at home. Don’t let that be an excuse to keep you from reaching your weight loss goals.

Fortunately, you don’t need too much to have a great fat burning workout. If you have space, a pair of dumbbells, and a step, then you can burn some serious calories and train the entire body in around 45 minutes. Perform this workout twice or three times a week for eight weeks and you’ll see some positive changes in how you look and feel.

The Concepts
You’re going to combine several different techniques to help you make the most of your training time. These methods are great on their own. Combined, they will set calories on fire.

Dynamic Resistance – This principle is when you perform bodyweight movements with no resistance but in a forceful manner. You’ll start and end the workout with these exercises that pair muscle against muscle.

Circuit Training – There will be four exercises grouped together that you perform consecutively before taking a rest.

Tabata Training – This is the four-minute workout you may have heard of. You alternate 20 seconds of all-out effort with 10 seconds of rest. Eight cycles will equal four minutes of serious work.

Every Minute on the Minute (EMOM) – During this phase, you’ll perform a number of reps at the top of each minute. You get to rest during the duration of that minute, but the moment the next minute starts, you start.