Thrusters

Thrusters work your entire body, and are a great way to burn fat and improve your cardiovascular conditioning. They're a combination of the barbell squat and shoulder press -- so they especially target your thighs, hips, shoulders, and triceps. In fact, if you only have time for just one exercise, you can hardly beat this move. Do three sets of 12 to 15 repetitions, resting 60 seconds between sets. Grab a barbell and hold it in front of your body like a shoulder press. Stand tall with your feet shoulder-width apart. Start by doing a squat. Initiate the movement by pushing your hips backwards, then bend your knees. (The deeper you squat, the better.) Pause for one second, then push your body back to the starting position as you press the barbell directly over your shoulders until your arms are straight. Lower the barbell back to the starting position, then repeat.