This quick and effective dumbbell workout is just what you need to build muscle, strength, and conditioning throughout your body. If your current full-body workout isn't helping you achieve your fitness goals, this is the workout for you. And the best part is that there are no burpees. Not a single burpee. [This workout is by Andy Speer of Bodybuilding.com (opens in new tab), who specializes in strength and conditioning workouts for all abilities, from beginners to advanced weightlifters. All you need to complete the dumbbell circuit is a pair of medium-sized dumbbells; it is designed as four compound exercises that load the body in a variety of ways, creating a seriously efficient engine.

Spear recommends doing this workout twice a week for two to three weeks, but you can also incorporate this into your current routine, as I did. Spear recommends adjusting the weights and reps to make it a challenging workout. Grab your best yoga mat and read this top-class conditioning dumbbell workout.

For the dumbbell workout, grab your best adjustable dumbbells and watch the follow-along video for more information on each exercise. If you don't know how to do these exercises, don't worry, as Spear explains how to do them with proper form. The workout is divided into four sections designed to work the entire body, improve strength and power, burn calories, and build muscle.

If you have never heard of a complex, a complex is a series of movements performed for a set number of reps using the same kit. Spear says, "Complexes are great because they allow you to complete a large number of workouts in a short amount of time. The key is to hang on to the weight until you complete all the movements. Do not rest until you have completed a round."

Power and Strength Complex

3 reps per event x 5 rounds, 60-90 seconds rest between sets

Dumbbell Clean

Push Press

Front Squat

Hypertrophy Series

10 reps per event x 4 sets, 60 sec rest between sets

Crush Press

Bent over row

Reverse lunge (10 reps per leg)

Core Series [31] [32] Right arm 4 events 10 reps, 60 sec rest, left arm 4 10 reps of each exercise x 2 rounds

Dumbbell Snatch

Farmer's Carry

Get-Up Sit-Up

Single Arm Conditioning Complex [43] [44] 10 reps of each exercise per side x 2 rounds [45 [46] [46] Split Stance Alternating Hammer Curl [47] [48] Split Stance Alternating Shoulder Press [49] [50] Split Switch [51] [52] Squat Curl to Press [53] [54] This is my favorite training method, a system commonly employed in CrossFit-style strength and conditioning workouts. Not only does it save time, but it also fatigues the muscles and burns calories during (and after) the workout. This is a process known as the "afterburn effect" or EPOC (open in new tab) (excessive post-exercise oxygen consumption).

After high-intensity training, the body attempts to return to homeostasis (equilibrium) by increasing metabolism, which remains elevated for at least 12-24 hours after exercise. Results This dumbbell workout also employs a technique called Time Under Tension (TUT), which allows the muscles to contract for a longer period of time, resulting in a stronger muscle workout.

Exercises like squats tend to be heavier than hammer curls, so adjustable dumbbells are ideal, but still possible. In the power and strength complex, focus on toning the torso and using explosive power to perform each movement. In the Muscle Hypertrophy Phase (building muscle), the exercises are performed more slowly, squeezing and controlling the muscles. [In the core phase, the heart rate increases and the core muscles, though not the "core," are needed to perform each movement. Also, trunk control and posture are most important for movements like the snatch, although they are difficult to maintain if one is out of breath.

Spear adds, "The last conditioning complex may not seem like a big deal, but spend some time in a split stance and you will see why it is a finisher. Tuck and tighten your posterior glutes while doing hammer curls, keep your torso vertical, and switch legs before moving on to shoulder presses."

During the split switch, instead of jumping up, keep the hips as low as possible. The key is to move the legs quickly and keep the torso vertical.

Next up: try Chris Hemsworth's 200-rep bodyweight workout. This high-lox workout burns calories in three moves at once and builds strength throughout the body.