When you lose weight through dieting alone, your body does not just lose fat. It also loses lean mass, which includes muscle. Research consistently shows that without exercise, anywhere from 20 to 50 percent of the weight lost during a diet can come from lean mass. Even when some form of exercise is included, that number can still be around 20 percent if resistance training is not part of the plan.

This quick-hitting, no-equipment workout is designed to fire up your whole body, boost strength, and get your heart pumping—all from the comfort of your living room. Pair the exercises below as supersets (1 with 1a, 2 with 2a, etc.). Perform one exercise, rest, then the second, rest as noted, then repeat for the prescribed number of sets before moving on to the next superset.

Changing how you eat is one of the simplest yet most effective ways to improve your nutrition and overall well-being.