If you're ready to sweat and burn serious calories in little time, this is the workout for you.
Many of the exercises involve multiple muscle groups and are based on functional movement; i.e., they'll train you for natural movements you do every day. Don't be fooled by the word basic. You’ll be familiar with some of the exercises, but these workouts will challenge anybody.
Start with a dynamic warmup, which should be completed in three minutes. Then, rest for one minute. Now, perform the first three exercises below for one minute, cycling through the set two times.