This three-move circuit is a total-body blitz that's going to test your strength, endurance, and mental toughness.

Back-to-back rounds of pullups and hanging knee raises (to failure), along with a finishing round of dumbbell clean and squats, will incinerate fat while forcing your muscles to grow.


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 five to 10 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 pullup-pushup workout routine, our 10 strength-building strategies that will never die, and our 30 best bodyweight exercises for men.

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