Forget about how much weight you're lifting, or how long you're lifting it: With rest-based training, the goal is to repeatedly achieve exhaustion as quickly and as safely as possible throughout your workout. This is accomplished through full-body movements, with or without weights, that combine exercises into compound moves. Here is a sample workout using dumbbells and body weight as resistance. The movements can be performed for a specific amount of time, such as 30 seconds, or for a number of repetitions. Continue through the workout until you need to rest. Resume when ready. Aim for the workout to last 20 minutes and repeat it two to three times a week.
Squat to Overhead Press
Start with your feet hip-width apart and with dumbbells at shoulder height. Squat until your thighs are parallel to the ground. Stand and press dumbbells overhead.
Push-up with Renegade Row
Hold a dumbbell in each hand in push-up position. Tighten up your midsection and slowly perform a push-up. After you push yourself back up, pull one elbow to the ceiling. Return hand to start position and repeat with the other arm.
Alternating Lunge with Lateral Raise
Lunge forward until your front thigh is parallel with the ground. In the lunge position, lift dumbbells away from the body with thumbs facing upward until arms are parallel with the ground. Lower dumbbells and return to start. Repeat with the other leg.
Chest Press with Leg Lift
Lie on your back with a dumbbell in each hand and elbows resting on the ground. Brace your midsection and simultaneously lift legs and dumbbells toward the ceiling.
—By Ryan Halverson