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The best part? It only takes 15 minutes

Despite what the layout of your local gym may suggest, lifting weights and performing cardio don’t have to be the antithesis of one another. How do you add muscle? Lift weights. How do up your cardio game? Lift weights. But faster.

This dumbbell complex mashes up an upper-body push/pull pump combo, with a metabolic stinger to ramp up the calorie-burn and deliver a major fitness boost.

The format is simple: set a countdown timer for 15 minutes, begin with one rep of each movement, followed by two of each, then three of each, continuing in this fashion until the final bell rings. As the reps count grows, break up each set and rest as necessary to keep your form on point, but move at a respectable pace. No dilly-dallying.

Double Devil’s press x 1, 2, 3 etc…

Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control, back to the ground and repeat.

Push Press x 1, 2, 3 etc…

After your final Devil’s Press, lower the bells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.

Bent Over Row x 1, 2, 3 etc…

Push presses complete, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston like motion until you’re forced to slow down.