Stand with your feet slightly wider than hip-width apart, holding dumbbells straight at chest level. Squat with your hips back and chest up

Sprints boost metabolism and burn calories rapidly. Drive your knee explosively forward and smash your foot straight down to maximize your stride pace.

Pushups strengthen the chest, shoulders, and triceps and require full-body stability. HIIT circuits burn a lot of calories. Pushups require no equipment.

Burpees are done with shoulders-width feet and arms at your sides. Squat with your hands on the floor. Kick back into plank. Optional: Pushup. Jump back to squat. 

The bicycle crunch concludes this 30-day 10-pound weight loss routine. Bicycle crunches target the rectus abdominis and obliques