If you’re looking to lose weight once and for all, it’s time you start strength training. For some, the idea of lifting weights can be intimidating, but you have nothing to worry about. Lifting weights can help you build lean muscle mass and can even improve your sleep. In addition to putting on more lean muscle, strength training raises your resting metabolic rate, allowing your body to continue burning fat hours after your workout! The following workout was created by yours truly, a NASM certified personal trainer, and it focuses on compound exercises — which means you’ll be working multiple muscle groups at once. Because of this, your heart rate will be elevated, your coordination will improve, and you will burn more calories. Read : What to eat previously, amid and after a workout What you’ll need? A set of medium-weight dumbbells. Ten pounds is a great place to start, but feel free to increase or decrease the weight if needed. Directions: Complete every exercise in the order listed. Whenever you see the word “superset” in front of an exercise, be prepared to transition into the movements, taking little to no rest in between the two exercises. After you’ve gone through all the exercises, take 3-5 minutes of rest and repeat for 2-3 rounds. The workout: Warmup: 5 minutes light cardio . Superset 1: Dumbbell Squat Press (12 reps) + Split Lunge Jumps (10 reps) Rest 1 minute. Solo exercise: Dumbbell Deadlifts (15 reps) Rest 1 minute Superset 2: Bicep Curls (12 reps) + One-Arm Med-Ball Push-Up (12 reps) Rest 1 minute. Superset 3: Single-Arm Chest Press (10 reps) + Renegade Row (10 reps) Rest 1 minute . Solo exercise: Up-Down Plank (10 reps) Cooldown: 10 minutes of stretching and foam rolling.