In short, to cash-in on the hugely important post-workout "afterburn" effect, you need to find that sweet spot, where you can sustain an all-out effort for a decent length of time. In my research I've determined that very intense 10 to 15-minute workouts produce fat loss and a sculpted, lean body in the shortest amount of time.

Of course, if you can make it longer than 15-minutes with a near maximum level of effort, I'd encourage you to do so for even more substantial results.

Another component I've added to this lean body workout is explosiveness. By using an explosive concentric phase on the strength training exercises, we'll recruit more fast twitch muscle fibers. This leads to greater fat loss and more gains in lean muscle mass (which produces additional fat loss down the road).

Lastly, I've optimized the duration of exercises performed and the rest period, to give better results. Studies show that a time-under-tension of approximately 40-50 seconds for each lift leads to optimal fat-burning. After each circuit, a brief rest period of 30 seconds is used, which forces the body to create a large oxygen debt.

Because the body has to work hard to "repay" this oxygen debt after the workout is over, you'll benefit from a sharp increase in metabolism. Depending on your intensity level, this could be significantly elevated for up to 2 or 3 days. Hello lean body.

You'll need 11-minutes of precious fat-burning time, one heavy dumbbell, a small amount of space and lots of focus to knock out this body sculpting workout.

Perform all four exercises for 45 seconds each, back-to-back, then rest 30 seconds and repeat the circuit two more times for a total of 3 circuits. Focus on using a full range of motion and exploding through the concentric (lifting portion) part of each exercise.