When you think of building muscle, many of us picture the pros sweating and grunting under stacked barbells at the gym. We’re here to tell you that doesn’t always have to be the case. Used correctly, lighter weights can provide you with the muscle-strengthening and -sculpting benefits that you so desire. On the latest episode of Good Moves, The Ness founder and trainer, Colette Dong, takes us through a 30-minute, full-body sculpt workout that uses light dumbbells to tone your entire body.

Dong begins the workout with a few minutes of dynamic stretches that help get your blood pumping and warm up all of your muscles to get ready to really work. These stretches will help you get any of the tension or “rice crispies crackle and pops,” as Dong calls them, that have gathered throughout the day. She also lets you know that, though she will be demonstrating much of the 30-minute set with a pair of light dumbbells, you’re welcome to drop the weights at any point during the workout or do the whole set just with your body weight to focus on your form. “If you’re really working on your form, take this half time. I want it to be correct before we start to move quickly.”

In 30 minutes you will work your legs, glutes, core, arms, back, and shoulders. By making each of the moves dynamic and adding pulses and holds into your classic squats, lunges, and standing crunches, you fire up large muscle groups and activate smaller muscle fibers as well. Exercising this way is key to longevity in functional movements, posture, and mobility.

To incorporate some stability and balance work into the exercises, Dong reminds you to engage your core the entire time, keep your chest tall, and drive your heels into the ground to prevent any wobbling. “Balance is dynamic. It is constantly evolving, so you’ve got to evolve with it,” says Dong. The best part about this workout is that since you are constantly moving the entire time, you are also incorporating cardio and endurance work into your strength workout. Ready to get started? Press play on the video above to follow along with a 30-minute full-body sculpt workout that uses light weights but delivers a major burn.

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