by Men's Health

Combine body-weight and dumbbell exercises to build strength.

"Having fewer hours in a week to exercise doesn't mean you have to settle for lesser results," says Ed Scow, C.P.T., the owner of ELS Wellness, in Lincoln, Nebraska. His advice: Use a workout like this to combine high-rep, short-rest sets (to burn fat) with low-rep, heavy-weight sets (to build strength). Use lighter weights on the first and last lifts; your body is the weight for the middle ones.

*Mouse over the image for caption.

Rethink the...Dumbbell row

No: This lift is about raising your elbow as far up as you can

Yes: This lift is about pulling with your shoulder and back

You won't fully engage your back and shoulder muscles if you rely solely on your arm, says Nick Tumminello, C.P.T. Instead, pull your shoulder blade back and toward the middle of your body, and raise your elbow only until your biceps is parallel to your torso.

More from Men's Health:

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- Learn Hundreds of Other Exercises, Plus a 4-Week Plan to Build a Leaner, Stronger, More Muscular Body

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