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That said, just because the workout is quick and efficient doesnt mean that you should coast through it.

Again, youre not just doing this to go through the motions.

Take a 20-30 second break between rounds.

woman sweating in the gym

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Superset #1Do 12 reps of each movement.

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Woman walking on a treadmill at the gym.

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Front squats:Start standing with your feet about shoulder-width apart, and your toes pointing slightly outward.

If using dumbbells, hold them so that they rest lightly on your shoulders.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Lower down into a squat, then come back to standing.

Be sure to push up through your heels as you stand.

Jump squats:Put your dumbbells off to the side.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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Start standing with your feet about shoulder-width apart, and your toes pointing slightly outward.

Lower into a squat.

Superset #2Do 12 reps of each movement.

Healthy female training in the gym, performing a hip thrust.

Keep your chest up, and your shoulders back from your ears.

From a standing position, step one foot back into a reverse lunge.

Press into the opposite heel as you bring your foot back to the starting position.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Alternate sides so that you complete six reps on each side, for a total of 12 reps.

Reverse deadlifts:Hold your dumbbells in front of you with your palms facing back.

Superset #3Do 12 reps of each movement.

Goblet squats:Start standing with your feet a little bit wider than shoulder-width apart.

Hold one dumbbell with both hands in front of your chest.

Perform a squat, making sure to keep your chest up and your shoulders back.

Glute bridges:Lay on your back with your knees bent and your feet flat on the ground.

Place your arms down by your sides.

Lift your hips up, and squeeze your glutes at the top.

Lower back down, controlling the movement and keeping your muscles engaged.

it’s possible for you to place the dumbbell on your hips if you want to add intensity.

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