If you’re short on time and space, equipment is limited (only a kettlebell or dumbbell is required for this), or you desperately need a break from your current boring routine.

This workout is for you.

How it works

Combining resistance exercises (kettlebell squat, dumbbell reverse lunge), metabolic exercises (jump squat, kettlebell swing), and static exercises (static bodyweight squat) stimulates an afterburn effect—more formally known as excess post-exercise oxygen consumption—that keeps your metabolism fired up for hours following workouts.


After a dynamic warmup, do each exercise for 45 seconds, then rest 15 seconds before moving on to the next move. When you’ve completed all five exercises, rest one minute. Do three rounds.