After all, nothing builds more muscle and burns more fat than lifting heavy weights for a few reps.

And as James McMillian, head trainer at Tone House, shows us in the video above, high-weight, low-rep workouts don’t have to take an hour if you roll all of the big moves into one seamless sequence.

“I want to show you a nice, whole-body workout that attacks those shoulders, those biceps, and hits your legs,” says McMillian. In other words, you’ll hit almost your entire body with a dose of heavy weights.

First things first: you need a barbell. Slap on 25-, 35-, or 45-pound plates on each end if you can handle it.

The three moves are simple, and should be performed in one sequence, keeping your elbows tight.

Pick up the weight and curl it. At the top of the curl, press the weight up into a shoulder press. Bring the weight back down to shoulder height and then perform a front squat. Bring the weight down, and repeat.

Do three sets of five reps, and see how you feel. It’s a big sequence that will build and tone your arms, shoulders, and legs—making you look like a Greek god the more you do it.