Whether youโ€™re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isnโ€™t in the cards. That doesnโ€™t mean you need to hit pause on achieving your goal to torch bodyfat 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.

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โ€œDo these seven moves with high intensity and youโ€™ll get a full-body workout that takes around 20-30 minutes to complete,โ€ says ACE Certified Personal Trainer, Franklin Antoian, founder of iBodyfit. โ€œTo burn fat, stay consistent with your rep speed and aim to complete about 20 reps for all exercises.โ€

Run through all seven moves as a circuit 3-4 times. Rest as needed.