The burpees that kick off this intense one-off circuit might have you thinking that this workout starts out tough and gets slightly easier over time.

You'd be wrong.

The next two exercises in this lower-body routine—air squats and deep squat holds—will have every muscle in your legs screaming. Top that off with a series of side lunges, and you'll have completely torched every muscle fiber from the waist down.


You'll do this workout as a circuit, meaning you'll do each exercise consecutively without rest. Once you've completed all exercises, rest for 30 seconds. Repeat the whole circuit for 5-10 rounds.

Depending on your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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