This workout from Craig Ballantyne, certified strength and conditioning coach and owner of, works your entire body in only three exercises. Complete the sequence, rest one minute and repeat as many times as you can in 15 minutes.

Dumbbell Split Squat

Holding a pair of dumbbells with your arms hanging at your sides, stand in a staggered stance with your right foot in front of your left. Keeping your torso upright, lower your body until your front thigh is parallel to the floor. Raise yourself back up into the staggered stance and complete a total of eight repetitions. Switch legs and repeat.

Cross-Body Mountain Climber

Assume a push-up position, your body forming a straight line from your head to your heels.Brace your abs – you’ll hold them that way for the entire exercise. Now pull your left knee as close as you can to your right shoulder, without allowing your hips to sag. Return to the starting position and repeat, this time raising your right knee towards your left shoulder. That’s one rep. Complete a total of 10.

Chin-Up With Knee-Up

Grab a chin-up bar with an underhand grip (palms facing your body). Do a pull-up so your chest reaches the bar, while also raising your knees to your chest. Then, slowly lower your body and return to the start. If you can’t complete a chin-up, simply raise your knees while hanging from the bar.Complete 10 reps or as many as you can.