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Press through your heels and explode through your hips to drive the kettlebell upward until it’s roughly chest height and your arms are fully extended out in front of your body.

Bend your knees slightly, engaging your core and glutes.

Stand with your feet slightly wider than shoulder-width apart, with your arms hanging down in front of your body, gripping the handle of the kettlebell with both hands.

Move quickly and powerfully and use a moderately heavy kettlebell. Though it may look like an upper-body exercise, most of the power for the swing should come from your hips and glutes when you pop them forward. Kettlebell swings are an excellent metabolic conditioning exercise, and they build strength and power in your shoulders, core, back, hip flexors, hamstrings, and glutes. Performing two to three sets of this routine will give your body the stimulus it needs to build muscle and burn fat while not making you feel like the gym is your second office. This will keep your heart rate elevated and will maximize your calorie burn both during and after the workout.

To capitalize on the metabolic conditioning benefits of the routine, move through each exercise in a circuit-training fashion with as little rest as possible. With these ideas in mind, we’ve put together a lineup of some of the most effective exercises to give you a killer total-body workout. And, much like the power of teamwork, muscles that work together, and have been trained and strengthened together, equate to much greater efficiency and enhanced function for your whole body. This is because compound exercises are multi-joint, dynamic moves that train your muscles to work synergistically, enabling your brain to be better able to actively recruit all your muscles to work together for different tasks.

Additionally, efficient total-body workouts incorporate compound exercises that use many muscle groups simultaneously, which is fantastic for metabolic conditioning, burning calories, and developing functional strength for all the physical demands you face in your life outside the gym. This helps prevent muscle imbalances, which can cause issues with posture and can lead to injuries. As the name implies, they target all the major muscle groups, ensuring that you’re building strength over your whole body.