If Brad were a pushup, Angelina would be a lunge. These exercises—like the power couple themselves—are simply more potent together. In fact, combining the right two moves and performing them back to back with little or no rest in between (what experts call supersets) is one of the most effective ways to scorch tons of calories and speed your results.
By alternating a lower-body and upper-body move in each superset, this total-body routine also ensures you're getting the most bang for your time-pressed buck: "Switching between noncompeting muscle groups keeps your heart rate up and allows you to do more quality reps without skimping on crucial recovery time," says Nick Rodocoy, a personal trainer in New York City, who created this workout. Basically, one muscle group takes a break while the other one works, and vice versa.
Complete this workout two or three times a week: Starting with the first superset (moves 1A and 1B), perform eight reps of each exercise without resting between moves. Rest for 30 seconds, then go on to the second superset (2A and 2B) and repeat the same pattern. Return to start and complete as many rounds as you can in 15 minutes.
MOVE 1A Dumbbell Goblet Squat
Stand with your feet hip-width apart and hold a dumbbell vertically in front of your chest with both hands, elbows pointing toward the floor (A). Push your hips back and bend your knees to lower into a squat (B). Press through your heels to return to start. That's one rep.
MOVE 1B Bent-Over Row
Grab a pair of dumbbells and stand with your feet shoulder-width apart, then hinge forward at your hips until your torso is almost parallel to the floor; let the dumbbells hang at arm's length, palms facing each other (A). Brace your core, then bend your elbows to pull the dumbbells up to the sides of your torso (B). Pause, then slowly return to start. That's one rep.
MOVE 2A Suitcase Deadlift
Stand with feet hip-width apart, knees slightly bent, and hold a pair of dumbbells at your sides (A). Keeping your chest up, push your hips back and bend your knees to lower your body toward the floor (B). Pause, then return to start. That's one rep.
MOVE 2B Dumbbell Overhead Press
Stand with your feet shoulder-width apart, knees slightly bent, and hold a pair of dumbbells at shoulder height, elbows bent and palms facing each other (A). Bracing your core and keeping your back straight, press the weights directly overhead until your arms are completely extended (B). Pause, then slowly reverse the movement to return to start. That's one rep.
More from Women's Health:
10 Strength Moves That Are Better Together
The Upper-Body Sculptor You Need to Try
4 New Ways to Add Resistance to Your Workout
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