We get it: Walking into a gym can be intimidating, especially with all the rows of machines staring back at you waiting to be pushed, pulled, pressed and walked on. But don’t let not knowing where to be begin – or always falling back on your stifling old standby, like the treadmill or elliptical – keep you from reaching your fitness goals. Yes, there are literally thousands of different exercises out there to choose from, but the truth is, all you really need to do is just these five moves that challenge all your muscles in various ways.

HealthiNation’s go-to fitness expert Declan Condron, an exercise physiologist and the co-founder of PumpOne , has devised this uber-efficient and effective total-body workout to help you get the body you want in the time you have. Follow his simple plan – at the gym or in your living room – to tighten and tone, build strength and endurance and even shed a few pounds.

Perform three sets of 8 to 10 reps for each exercise with a 60-second rest between sets. Use a heavy, but manageable, weight and complete this circuit (in order) one to two times a week for the best results.

1. Back Squats

Often referred to as the king of exercises, the squat is one of the most basic movements that you naturally do throughout a normal day (literally, every time you sit down or get up!). It’s a great strength and power exercise that targets all the major muscle groups of the lower body as well as the core.

Your Move: With your feet flat on the floor and shoulder-width apart, stand upright with a barbell on the back your shoulders. Bend your knees to lower your body toward the floor, sending your hips back and down. Keep your back flat and head up. Then push from your heels to return to the start position.

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