In this fat-burning, muscle-building circuit, you're going to pick up a pair of dumbbells and hang on to those suckers until you hit the ground for a final set of core-burning leg raises.

You'll start with a set of weighted jump squats, before dropping the dumbbells and doing a set without weight to work your entire lower body (and your cardio). A quick round of renegade rows will hit your back, biceps, and shoulders, while those leg raises will attack your abs and core strength.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 15-minute full-body dumbbell workout, our greatest full-body CrossFit workout, and our best full-body band workout.

For a complete archive of our daily quick-hit routines, go to