If you want to be lean, fit, strong, athletic, and ripped, then you need a combo of cardio, strength, and isometrics in your life.

But what if you packed all those components into a single short workout?

The Total-Body Trifecta does just that. It consists of four trios. Each trio has a 30-second cardio movement, a 45-second strength movement, and a 30-second isometric hold. Check it out in the video above.

By the end of the workout, you’ll have challenged your muscles and lunges, broken a sweat, torched calories, and made your muscles quake.

Not bad for 7 minutes of work. Now imagine what you could do if you repeated those trios for a 14, 21, or 28-minute workout …

Trio 1:
1. Cardio: cross-body knee (right), 30 seconds
2. Strength: pushup with leg lift, 45 seconds
3. Iso: pushup hold, 30 seconds

Trio 2:
1. Cardio: cross-body knee (left), 30 seconds
2. Strength: caterpillar to deep squat, 45 seconds
3. Iso: squat hold, 30 seconds

Trio 3:
1. Cardio: cross-body knee (right), 30 seconds
2. Strength: Spiderman pushup, 45 seconds
3. Iso: pushup hold, 30 seconds

Trio 4:
1. Cardio: cross-body knee (left), 30 seconds
2. Strength: plank hop to deep squat, 45 seconds
3. Iso: squat hold, 30 seconds