Seven-times CrossFit Games athlete and second fittest man in the world Noah Ohlsen takes you through his 3-move, 12-minute dumbbell home workout that needs one dumbbell and enough space to burpee in.

During this home workout, you'll burn fat and build muscle, but if you don't have any equipment, you can still follow along with Ohlsen's bodyweight substitutes. Here's how it works:

With a dumbbell:
4 alternative dumbbell devil's press
8 dumbbell hang clean and jerks
16 sit-ups

Without a dumbbell:
4 burpees
8 air squats
16 sit-ups