Running is a great way to tone muscles and improve cardiorespiratory fitness, but if running is not your thing, you may have a hard time finding the motivation to put on your running shoes and get out there. However, if you are not a fan of running, it may be difficult to find the motivation to put on your running shoes and get out there. Fortunately, running is not the only way to get your heart rate up and get a good workout, even if running is not your thing.

This workout, put together by trainers Ashley and Amanda of the fitness Instagram account "roseytimestwo," takes only 16 minutes with just one dumbbell. If you're still working out at home, you can buy the best adjustable dumbbells here.

As always, if you're just starting out or returning to exercise after an injury, it's a good idea to have a personal trainer check your form before adding weight to your movements. Beginners can modify their workout by increasing rest periods and doing 30 seconds on, 30 seconds off.

Ready. Spread out your exercise mat, grab your dumbbells, and let's give this workout a try. The workout will take the form of 40 seconds of work, 20 seconds of rest. Repeat the two exercises four times.

For this exercise, first place the dumbbells on the floor in front of you and open your feet to shoulder width. Perform a jump squat, then bend your knees to a full squat position. Engage your quads, glutes, and hamstrings and jump. When your feet return to the floor, begin squatting again, this time grabbing a dumbbell at the bottom of the motion and jumping with it in your hand.

When choosing the right weight for training, look for a weight that feels challenging but not impossible until the last few reps. The weight should be heavy enough that your form does not break down.

The jumping split lunge (also called a jump lunge) begins with the feet together and the knees slightly bent. Jump into a lunge position with one foot about three feet in front of the other. Engage your core and get into the lunge position so that your front thigh is parallel to the floor and your back knee is bent 90 degrees.

From here, jump up and switch legs in the air and enter the lunge with the opposite leg, or for a slightly easier modification, jump both legs back together and jump into the lunge with the opposite side.

For this exercise, begin with feet shoulder-width apart and left arm dumbbell extended overhead. Turn the left foot behind the right foot, shift the weight to the right side, and lunge.

At the same time, keep your torso straight and keep the dumbbells lifted above your head by engaging your core. Lunge until the right thigh is parallel to the floor, then straighten the right leg back up as if pushing from the heel, and return the left leg to the starting position. Perform one side of the kersey lunge for 20 seconds, then switch to the other side of the kersey lunge.

Read what happened when this editor did 100 kersey lunges every day for a week.

For this exercise, first take a big step to one side and sink your hips into the lunge. Ideally, your left leg should be bent at 90 degrees, but it may be difficult to do so from the start. When standing up from the lunge, lift the lungeing leg to the side of the body while crunching it toward the elbow on the opposite side. Do this on one side for 20 seconds, then switch.

This workout follows the HIIT (High Intensity Interval Training) format, where you work hard for 40 seconds and rest for 20 seconds. It is one of the most effective training methods and can produce significant results in a relatively short period of time. HIIT training is also a good choice if weight loss is your goal, since your metabolic rate increases for several hours after you finish a workout. [In fact, the calories burned in a 20-minute HIIT workout are often about the same as in a longer session of steady-state aerobic exercise.