The leg-day workout that counts as cardio, too

Get it all done in just 18 minutes with this fast, effective routine

If you’re looking to spice up your next leg day, try this delicious legs and lungs complex. Inspired by my newest workout program with Men’s Health, METASHRED EXTREME, the routine groups six lower-body moves together into one 3-minute metabolic bodybuilding bomb.

How it works:

Perform each move in the order shown for 30 seconds each, with little to no rest between exercises.

Rest 1 to 2 minutes.

That’s 1 round. Do 1 to 2 rounds as a finisher or 3 to 5 rounds for a full workout.

Be sure to select a load that you can manage for the weakest or most difficult move in the complex. For most people, that will be the Bulgarian hip hinge.

Try to get at least 10 reps in 30 seconds for each move. Once you can do that, bump up the load to progressively overload your muscles and keep the gains coming.