If you want to boost the strength in your legs and back, you're going to have to do more than just lift heavy.

This 30-minute, four-move routine combines cardio (jumping jacks and high knees) with weight training (two rounds of deadlifts) to build lean, powerful muscle in your quads, glutes, hamstrings, and lower back while also burning plenty of calories.

One note: Don't be tempted to slack on your deadlift form as you grind out these reps. You're doing 80–120 reps of deadlifts, so make sure you pick a manageable weight—trust us, all that volume adds up. And, as always when doing deadlifts, make sure you maintain a flat lower back, engage your upper back as you pull, and track the bar directly up your legs. (Pro tip: Check out our video guide to proper deadlift form.)

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 60 to 90 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 10 strength-building strategies that will never die, our five best deadlift variations, and our ultimate total-body workout to build maximum muscle.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.