7 Exercise Moves Guaranteed to Work Every Part of Your Body, According to Katie Austin

All you need is 20 minutes and a pair of dumbbells to get in this full-body burn.

Katie Austin.Monica Schipper/Getty Images

Twenty minutes is all you need to get in an effective full-body burn, according to Katie Austin. The fitness instructor’s latest weighted set targets every single part of your body in a very brief period of time, ensuring that you can build your strength in a manner compatible with your busy schedule.

Per usual, the set is versatile and ultra-effective. It’s primed to be performed anywhere, anytime in order to achieve the perfect burn. Austin suggested performing each of the following moves for 30 seconds each with 20 seconds of rest in between. Repeat the whole set two times.

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1. Fly with back leg lift

Stand in a split squat position, with one leg beneath you and the other back on the mat behind you. Bend your front leg and hinge your upper body forward over it. Hold a dumbbell in each hand out in front of your chest. As you lift the dumbbells up and to the sides (stopping at shoulder height), lift your back leg behind you until it becomes parallel with the ground. Simultaneously lower the weights and your leg back to the ground. Repeat for 30 seconds, then switch to the other side.

2. Curtsy with press

Stand on your mat and hold your dumbbells down by your sides. Bring one leg back into a curtsy lunge, extending back beyond your stationary leg toward the opposite side wall. As you lower into a lunge position, lift both weights above your head. Stand back up and lower your arms back to your sides. Perform for 30 seconds, then repeat on the other side.

3. Plié with bicep curl

Stand in a plié position, with your legs spread wide and your toes facing the outer side walls. Hold your dumbbells down in front of your quads with your palms facing out. Come into a deep squat, then lift your weights up toward shoulder height and slowly lower back down. Repeat for 30 seconds.

4. Serve the platter with leg lift

Stand with one leg planted beneath you and the other flexed out to the side. With a dumbbell in each hand, press your elbows into your side and face your palms toward the ceiling. Simultaneously lift your flexed leg up to the side and extend your arms out toward the side walls (while keeping a slight bend in your elbows). Return to your original position. Repeat for 30 seconds on one side, then the next.

5. Weighted bird dog

Come to your hands and knees on your mat. Place a dumbbell behind one of your knees and hold the other in your opposite hand. Extend your bent leg up toward the ceiling at the same time that you extend your weighted arm out long in front of you. Pull your arm and leg back in, rounding your back and bringing your elbow and knee to meet at your midline. Perform for 30 seconds, then switch sides.

6. Side plank rows

Come to a side plank with your legs stacked one on top of the other. Hold a dumbbell in the hand that you are not using to support yourself. Row the dumbbell toward your top shoulder, then extend it up toward the ceiling, opening your chest and face toward the ceiling as you do so. Perform for 30 seconds on both sides.

7. Hip bridge with press

Lay on your back with your knees bent. With a dumbbell in each hand, bring your upper arms to rest on the mat beside you, keeping your forearms lifted. Lift your hips, bringing them into a bridge position. Simultaneously press your arms up above your chest. Lower everything back down. Repeat for 30 seconds.

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