Turning your arms workout into a high-intensity interval session makes the most of your time in the gym, both with a shorter bout overall (just 15 minutes) and by adding even more value to those single-joint moves like curls and triceps extensions.

“The moves in this workout are designed to maximize fat burn while targeting specific muscle groups in the upper body for optimum results,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida.

Choose dumbbells that you can safely move with good form for the full minute of each strength move.

60 seconds regular curls

30 seconds jumping jacks

30 seconds rest

60 seconds tricep kickbacks

30 seconds jumping jacks

30 seconds rest

60 seconds military press

30 seconds jumping jacks

30 seconds rest

60 seconds hammer curls

30 seconds jumping jacks

30 seconds rest

60 seconds overhead triceps extension

30 seconds jumping jacks

30 seconds rest

60 seconds alternating overhead press

30 seconds jumping jacks

30 seconds rest

60 seconds curl to overhead press

30 seconds jumping jacks

30 seconds rest

60 seconds plank