The 20-minute workout is for other people—people who want to spend as little time as possible in the gym. For the true M&Fer, however, the challenge is not spending the entire day in the gym, responsibilities be damned. But even the best of us can find time in short supply.

The muscle-up—a pull-up/dip combo that finishes with your whole torso above the bar—can serve as an all-in-one exercise for days when you’ve got only a few minutes but still want to blast your upper body. Your lats, rhomboids, biceps, triceps, and shoulders all get a tremendous workout.

How to Do It

1. Hang from a pull-up bar with a shoulder-width grip, and pull up, using your lats and rhomboids to initiate the pull.

2. Thrust your hips toward the bar to aid the transition over the bar. You should now be set up for a dip.

3. Engage your shoulders and triceps to lock out your elbows. Return to the start, bringing your chest to the bar and then lowering yourself to a dead hang.