If you’re short on time but still want a workout that targets multiple muscle groups, look no further! This simple yet powerful trio of movements is designed to work your legs, core, and shoulders in one efficient session. Whether you’re at the gym or at home, these moves will help you build strength, boost endurance, and improve overall fitness—all in less than 30 minutes. Ready to challenge your body with this dynamic workout? Let’s get started! Find all of our minimal equipment workouts here.

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Workout Description

At the start of the workout complete 27 air squats. Then complete 21 weighted sit-ups with one 20 lb dumbbell. Next complete 15 push presses with a 20 lb dumbbell in each hand. Complete that sequence for a total of 3 rounds. Then rest 3 minutes. Begin again with 27 air squats. Then 21 alternating V-ups (each side counts as one repetition). Next 15 push-ups. Continue this sequence for a total of 3 rounds.

Equipment Needed

• Dumbbells
• Plyometric box or elevated surface if modifying push-ups
• Mat if desired for the weighted sit-ups

Modification Options

Beginner: Reduce the dumbbell weight for the sit-ups and push press to 10 lbs. Modify alternating V-ups to weighted sit-ups. Modify push-ups to an elevated surface (like a box) or do knee push-ups.

Advanced: Increase the weight of the dumbbell to 35 lbs.

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