This *intense* total-body toning workout will help burn calories even after you put down the weights

Welcome to Workout Three for Week Four of Well+Good’s (Re)New Year Challenge! For it, Jess Movold—a rockstar coach at both New York City’s Mile High Run Club and The Fortitude Strength Club—is challenging you to pick up some serious weight and get sweaty.

Movold encourages you to start this workout using 8-pound dumbbells, and adjust according to how you feel. The goal is to wear you out. “Creating fatigue in the muscle leads to a lactic acid build up,” she says. “That elicits a hormonal response that triggers a stoked metabolism for a period much longer than your workout.” Burn, baby, burn.

Scroll down to see the hardcore, at-home workout Movold swears by for total-body toning.

Total-body scorcher

Do 3 sets of each move, resting for 20 seconds (or less) in between each. Rest 20 seconds between each set. You’ll need space in your home to get sweaty, and a set of medium-weight dumbbells. Complete all 3 sets of moves 1–3 before moving on to moves 5 and 6. And if you really want to feel the burn, finish off your workout with 4 sets of 10 pushups, resting for 20 seconds between each set. Phew!

1. Split squats

Stand in the top phase of a lunge, with right foot in front and left foot back, holding a single weight at both ends at chest height. Lower your back knee until it touches the floor. Return to start for one rep. Do 12 reps; repeat on other side.

2. Skullcrusher

Start laying on floor holding dumbbells resting on chest, palms facing in. Extend arms above chest, bringing dumbbells to eye level. This is your starting position. Keeping biceps in place, bend at elbow and lower weights to either side of the head. Squeeze triceps and return to full extension for one rep. Do 12 reps for each set. 

3. Dumbbell pullover

Start laying down with arms extended overhead holding one dumbbell by both ends. Pushing lower back into the ground, bring dumbbell overhead and lower down toward hips. Keeping core engaged, return weight to starting position for one rep. Do 20 reps. After the first three moves, take a 2-minute rest before heading on to the final 2.

4. Single-arm dumbbell press

Stand in the top phase of a lunge, with right foot in front and left foot back, rest dumbbell on left shoulder with right hand on hip. Press weight overhead with palm facing in. Return to start for one rep. Do 12 reps; repeat on opposite side for one set. 

5. Dumbbell bicep curl

Stand with feet at shoulder-width distance, holding dumbbells in front of thighs, palms facing out. Keeping biceps by the chest, curl dumbbells up toward shoulders. Slowly lower down for one rep. One set equals 12 reps.

Make 2018 your healthiest, happiest, and best yet—with a little help from Well+Good’s (Re)New Year program, which is packed with pro tips for putting your wellness plans into action.