We often think that the only way to get the heart rate up is with high impact exercises - Jumping jacks, jump roping, squat jumps, etc. Those are great exercises, but not everyone's joints are thrilled with all that pounding, making it tough to find moves that really challenge you.
The good news is, there are plenty of high intensity, challenging low impact exercises that will really get your heart rate going and this goblet squat with a rotation is one of them. The squat, of course, targets the hips, glutes and thighs, but where the intensity comes in is where you press up, rotating to one side and taking the weight overhead.
The exercise is shown using a kettlebell, but a dumbbell works just as well. To keep the move safe, make sure you send the hips back as you squat, keep the weight close to the body and pivot on the feet as you rotate to protect the knees.
Do it right: Hold a dumbbell or a kettlebell by the horns at your chest and lower into a squat, going as low as you can and bringing the elbows towards the inside of the thighs. As you stand up, take the weight overhead and rotate to the right, pivoting on both feet. Lower and repeat for 1-3 sets of 8-16 reps, alternating sides.