The goblet squat has gained popularity in recent years ... cardiovascular benefits when using a dumbbell. The single-arm dumbbell swing offers more core activation than the standard two-arm ...

But with this 21-minute lunchtime workout, you can squeeze in a quick sweat and burn some calories in between meetings. 1.

How to use this list: Perform 6 to 8 reps of each exercise (per side for the dumbbell swing, step-up, and Bulgarian split squat), resting up to 3 minutes between sets. Repeat the full circuit 4 times.