A good way to condense a workout without minimizing results is to train your whole body at the same time. It’s also a great way to raise your heart rate so you can get a little cardio training in there as well. There are many exercises you can do which work your upper body, lower body and core all at once. I will go over a couple of these body blasting exercises.

Squat plus military press

You will need a pair of dumbbells that you can lift over your head 10-12 times. If you are trying to add size, add a couple pounds to the dumbbells.

Stand with your feet shoulder width apart (feet should be pointing straight forward) and hold the dumbbells at your shoulders with your palms facing inward towards your body. Lower yourself into a squat. Your hips should go backwards as if you were going to sit in a chair. Keep your back straight and stop when your knees hit 90 degrees or you feel your upper body starting to lean forward. Now rise to the standing position while extending the dumbbells above your head. Your palms should rotate outward while you lift the weight. The ending position should be you standing straight with the weight in full extension above your head. The spine should be in a neutral position with no arch in your back. Bring the weight back to the front of the shoulders and repeat. Do 3 sets of 10-12 reps.

Birpie to jump squat

You will not need any weights for this exercise. From the standing position, bend down until your hands reach the floor (you can bend your legs if needed to reach the floor). With your hands on the floor, kick your legs back in one fluid motion until you are now in the push up position. Be sure to keep your abs strong when your feet hit the ground as to not let your back hyper extend. Do a push up. You can also do a knee push up if needed. Immediately jump your legs forward to the starting position (you should now be squatting down with your knees bent and your feet and hands next to each other on the floor). Now explode out of this position jumping as high as you can extending your arms over your head. This whole movement should be smooth and uninterrupted. Do 3 sets of 10 reps.