Hard (RPE*: an 8 or a 9 out of 10)
A set of 4kg to 7kg dumbbells
HOW IT WORKS
Start with the 5-minute EMOM warm-up. Next, do each strength exercise for 30 seconds, resting for 30 seconds in between. That’s 1 round. Complete 5 rounds.
136 (this calorie burn is based on a 63.5kg woman). *Rate of perceived exertion; see www. shape.com.sg/rpe