The first set in this descending rep scheme circuit will seem easy. By the third set you might even start to break a little bit of a sweat.

But by the final round? You'll be thoroughly exhausted, both physically and mentally.

This workout is a challenge, no question—but it's straightforward, and, because it only requires a set of dumbbells, you can do it just about anywhere.


You'll do this workout as a circuit with a descending rep scheme. Each circuit has 10 rounds. In the first round, you'll do each exercise back-to-back for 10 reps, then rest for 90 to 120 seconds. The next round, you'll do each exercise for 9 reps, then rest; next, do each exercise for 8 reps, etc., until you've gone through 10 total rounds. That's one circuit. Repeat the whole circuit for 2 or 3 total circuits.

Depending upon your ability, you may shorten or lengthen the rest periods. You may also complete just 1 circuit, or more than 3, if you feel up for it.

For more fat-burning work:

Check out our perfect 24-hour day for fat loss, our 21 best bodyweight exercises to lose weight and burn fat, and our five fast bodyweight workouts for weight loss.

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