Think you're tough enough to make it through all 10 rounds of this punishing four-move circuit in 30 minutes or less?

The only way to find out is to try it for yourself. Crushing back-to-back dumbbell squat and presses, renegade rows, flutter kicks, and reverse crunches will jump-start your fat loss and help develop serious muscle definition.


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 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

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

For more total-body work:

Check out our favorite 15-minute full-body dumbbell workout, our best total-body cardio workout, and our ultimate total-body workout to build maximum muscle.

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