Workout Routines

Today's Workout 135: The 3-move high-intensity circuit to make your muscles scream

Grab a set of dumbbells and prepare to sweat—a lot.

Man Does Renegade Row Exercise During Total-Body Workout
Duration 30-45
Exercises 3
Equipment Yes

Have you ever done a workout and thought, "Wow, that was actually pretty easy?" This is not that kind of workout.

Attack back-to-back rounds of three cardio/strength-training moves—yes, you only need three—to burn fat and build lean muscle. Oh, and sweat buckets.

The trick? Each of these moves challenges not only your primary muscle groups, but also your entire core and stability system, forcing your entire body to work much harder. That translates to an increased cardiovascular workload, too.


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

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

For more high-intensity work:

Check out our favorite 10 HIIT workouts to get you shredded, our eight amazing fat-burning intervals, and our four ultra-high-intensity circuit workouts to incinerate your belly fat.

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

Today's Workout 135 The 3-move high-intensity circuit to leave your muscles screaming (do 5-10 rounds)

Exercise 1.

Dumbbell Squat Punch You'll need: Dumbbells How to
Man does dumbbell squat punch thumbnail
-- sets
20 reps
0 sec. rest

Exercise 2.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
30-60 sec. rest