Short on time? That doesn’t mean you can’t squeeze in a fully satisfying full-body workout.

This six-move quickie—created by BodyTech Ultimate Athlete Matthias McKinnon—will torch all of your major muscle groups and help you build both strength and size. After tearing through two upper-body supersets, you’ll push through two lower-body exercises and call it a day. But don’t underestimate its simplicity! This workout may be short, but it’ll leave you rocked.

Ready to sweat? Watch the video:

The 30-Minute Full-Body Builder

Here’s the full breakdown of the workout so you can save it for later:

Superset 1:
Incline Dumbbell Bench Press, 4x 5-8 reps
Incline Dumbbell Row, 4x 8-12 reps

Superset 2:
Tricep Dip, 4x failure
Alternating Bicep Curl, 4x 8-12reps

Leg Press, 4x 10 reps

Dumbbell Hamstring Curl, 4x 10 reps

PLUS: Fuel your workout with some of Matthias’ go-to BodyTech sports nutrition supplements, including 100% Pure Creatine, Rainbow Sherbet Flash Point Preworkout Concentrate, and Beta-Alanine.

Check out The Vitamin Shoppe on Facebook or Instagram for more workouts from Matthias.