This workout isn't about isolating a particular muscle group or body part and working it to exhaustion. Instead, this particular routine is designed to exhaust every muscle in your entire body.

Exercises like frog jumps and cross-body mountain climbers will stimulate a serious calorie burn (and fat loss), while challenging exercises like dumbbell high pulls and single-arm dumbbell hang clean and presses will promote definition and mass-building. 


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 seconds. Repeat the entire circuit for 5 to 10 rounds.

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

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