You can thank Women's Health's 2017 Next Fitness Star Betina Gozo for that—it's all part of her new guidebook The Woman's Guide to Strength Training.
The two moves at play here are the half-kneeling wood chop and the squat to overhead press. "I love pairing these two movements together because they are both total-body movements that use many muscles in your body to get your heart rate up," says Betina. "Unlike strict strength movements, these both use a little more momentum, giving you the opportunity to lift a little heavier and spike your heart rate."
Let's be real: Even when it feels like you literally have no time, you can probably find a few mins to challenge your bod with these two simple moves.
Do three sets of each move below; rest as needed.
HALF-KNEELING WOOD CHOP
How to: Kneel on your left knee and hold a dumbbell by your left outer thigh (a). Shift your hips forward as you twist your torso to drive the weight up and to the right (b). That's one rep; do 10 on each side.
"This move strengthens your core, hips, and upper body, because your legs can't compensate for any weaknesses," says Gozo. "Keep your abs tight and start with at least 10 pounds."
SQUAT TO OVERHEAD PRESS
How to: Stand with your feet shoulder-width apart and hold a dumbbell at each shoulder, elbows pointing down (a). Bend your knees and push your hips down and back to lower your body as far as you can (b). Push through your heels to stand while pressing the weights overhead until your arms are straight (c). That's one rep; do 10.
"You'll fire your biggest muscle groups at once and get your heart rate up, so you burn more calories," says Gozo. "Squeeze your booty and use the power from your squat to drive the weights up."
This article originally appeared on Women’s Health US.