12-minute total body workout 3

Give your cardio system a workout while building lean muscle with this fast dumb-bell circuit.

This is a beginner- to intermediate-level workout designed to be completed using dumb-bells of 3-8kg each.

Before this workout you'll need to warm up with three minutes of running on the spot and dynamic stretches.

How to do it

• Do exercises 1-5 in order, without resting, for one circuit.
• Rest for one minute between circuits.
• Complete three circuits in total.

Tips

• Use your full range of motion for all exercises.
• Remember not to scrimp on the squats and lunges.

For more 12-minute workouts, subscribe to Men's Fitness – you'll find a different one in every issue.