This workout is quick, it's high-energy, and it's about to become your go-to total-body workout.

This 30-minute routine—which includes 1 1/4 dumbbell bench presses, decline pushups, dumbbell bentover rows, and dumbbell squats—is all you need to strengthen and build mass in your chest, back, and legs. All you need: one piece of equipment (a pair of dumbbells, which we bet you probably already have you in your garage), three targeted muscle groups, and four straightforward moves.


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 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 dumbbell-only circuit for a total-body shred, and our total-body comeback workout plan.

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