Are you looking for a quick, yet intense, workout to help you get in a good sweat? Well, look no further. This 30-minute full-body workout will help you get in a tough workout in minimal time. 

If you’re having trouble understanding how to incorporate tempo into your routine, click here.

Perform 3 supersets of exercises 1 and 2 before moving onto the next superset

Dumbbell chest supported row – 10 to 12 reps at a 3-1-2-1 tempo

  • Lie face down with your chest supported on an inclined bench, holding a dumbbell in both hands
  • Extend your legs, plant your feet on the ground and keep your ribs down
  • Simultaneously bend both elbows and pull each dumbbell up towards your chest
  • Pause briefly at the top of this movement before lowering the dumbbells back to the starting position for one rep

Dumbbell incline press – 10 to 12 reps at a 3-1-2-0 tempo

  • Begin sitting back on an inclined bench holding a dumbbell in both hands with your elbows bent and your biceps in line with your chest
  • Keep your knees bent and plant both feet in the floor
  • Keep your chest up and upper back tight as you extend both arms and pressing the dumbbells upward
  • Pause at the top of this movement before slowly lowering the dumbbells back to the starting position for one rep
  • Rest for 60 seconds 


Perform 3 supersets of exercises 3 and 4 before moving onto the next superset

Dumbbell Romanian deadlift – 10 to 12 reps at a 4-1-2-0 tempo

  • Stand with your feet hip distance apart, holding a dumbbell in both hands in front of your thighs
  • Keeping your ribs down, begin to bend at the hips while maintaining a soft knee and lowering the dumbbells toward the ground until you feel a stretch in the hamstrings
  • Ideally, you want to bend far enough to have the dumbbells land somewhere around the mid-shin area
  • Pause at the bottom of the movement when you feel a stretch. Drive your hips forward and squeeze your glutes to help move your body back into the starting position

Bulgarian split squat – 10 to 12 reps at a 3-1-2-0 tempo

  • Grab a bench (or another knee-height surface) and rest the top of your rear foot on it while extending your other leg in front of you into a forward lunge position
  • To intensify this move, hold a dumbbell in the hand adjacent to whatever foot is planted on the bench
  • Slowly lower yourself until your front thigh is parallel to the ground, making sure you're keeping your upper body upright
  • Drive through the front heel to return to start position for one rep
  • Complete a designated amount of reps before performing the exercise on the opposite side
  • Rest for 60 seconds 


Perform 3 supersets of exercises 5 and 6

Goblet squat – 15 reps at a 2-0-2-0 tempo

  • Grab a dumbbell with both hands and hold it chest height, hands gripping the underside of the dumbbell
  • Stand with your feet hip-width apart and with your toes at a comfortable angle 
  • Bend at your hips and knees as you lower your body slightly below 90 degrees, keeping your arms at your chest and elbows pointed down
  • Pause at the bottom of your squat, drive through your feet and legs to stand back up
  • Remember to brace your core through the entire movement

TRX row – 15 reps at a 2-0-2-0 tempo

  • Grab both handles and slowly lean backwards until the ropes are taught
  • Let your arms extend fully to lower your body further down
  • Be sure to keep your palms facing each other as you maintain a straight body and engage your core
  • Bend your elbows and pull your chest toward the TRX handles until your chest and the handles touch without bending your wrist
  • Hold briefly at the top of this position before slowly lowering yourself back down to the starting position for one rep
  • Rest for 45 seconds