It’s hard to get a heart pumping workout when upper-body weights are involved. But add a few spurts of cardio in between, and you’ll be a sweaty mess by the time you’re done.

Back Superset x3:
Wide-grip lat pulldown
Dumbbell bent-over row

Cardio: 5 minutes on the rowing machine, alternating grips

Chest Superset x3:
Dumbbell bench press
Incline push-up

Cardio: 5 minutes on the stairmaster, increasing speed

Shoulder Superset x3:
Standing dumbbell shoulder press
YTWL

Cardio: 5 minutes on the stairmill, increasing speed

Tricep/Bicep Superset x3:
Barbell curl
Cable pushdown

Ab Superset x3:
Cable horizontal woodchop
Hanging leg raises

 

Don’t forget to warm-up and cool-down! ;)