The following nine moves are strength training exercises that you may have seen before. Alone, they each work a set group of muscles, but strung together in one-minute intervals, these nine exercises become a complete, whole-body workout.

We’ve broken down the nine exercises into three sets of three. Before you begin each set, set a timer (or workout near a watch with a second hand.) If you are just starting to work out, do each exercise as hard as you can for one minute, followed by the next, until you complete the first set. Then, take a one minute break before moving on to set two, in which the exercises should also be performed for one minute each.

Ultimately, you’ll complete the whole workout, having completed nine minutes of training with three minutes of break in between.

Do this workout two to three times a week for maximum benefits.

Weighted workouts can be done with many types of weights, including medicine balls, sandbags and dumbbells. For the purposes of this workout, try to find dumbbells that have either a square or hexagonal end that is rubberized. This shape allows for maximum stability while performing the exercises we’ll be doing.

If you’re just starting out, a five-pound weight should do it. As you get stronger, increase the weight you use.

How do I know if my weights are heavy enough? Check your form. This workout involves many repetitions of the same exercise and you will know you are using the correct weight if your form stays consistent between the first part of a repetition set and the end. For example, a row from plank should look the same on repetition number 10 as it does in repetition number two, even if the effort is much greater. If your form is wobbly by the end, drop down the weight amount until you’re able to find consistency. Don’t forget that working with weights is not an all-or-nothing proposition. Your body also provides resistance. Try our 9-Minute Strength Workout for a weight-free option. 

Ready to give it a try? Grab a set of dumbbells, lace up your sneakers and let’s do it.

Planks work your core and glutes, but by adding a simple row to a plank, you add toning for your arms and back.

Be careful: Plank pose can be hard on your wrists.

Modify it: Place your knees on the floor as you do plank to reduce the weight resting on your wrists.

Find a sturdy bench or step for this exercise, which will help tone your legs and lower back. It’s especially good for people with lower back problems.

Modify It: If you find this exercise too challenging, try it without the weights first.

Challenge Yourself: Challenge yourself by choosing a taller bench or step to do the exercise with.

This exercise works the muscles in your upper back and shoulders. Try it with dumbbells, kettlebells or even with two cans from your pantry.

Be careful: Don’t try to lift weights that are too heavy. Heavy weights increase your risk for shoulder and back injuries.

Modify it: If you are doing this exercise at the gym, try using a lightweight barbell.

This is a great exercise to work your legs and core. It also builds shoulder strength and improves balance.

Be careful: When doing the lunge, make sure your knee doesn’t bend and move past your toe.

Looking for toned arms? Look no further. This exercise works your arms and core at the same time.

Be careful: As you progress, increase the amount of weight you hold in each hand, but don’t speed up your pace.

Modify it: If this is too challenging to do in a full push up position, try dropping your knees to the floor. That will reduce the weight resting on your upper body.

By twisting as you complete this exercise, your shoulder muscles can be targeted from various angles. This exercise also tones your triceps.

Be careful: Keep your core tight and back upright throughout this exercise.

Build strength and flexibility in your hips and legs with this exercise. It can also improve balance.

Be careful: Be sure to push your hips back as you lower down and engage your core to keep your upper body vertical.

Modify it: Find this exercise too challenging with a weight? Leave it on the ground for this exercise.

Much of your strength comes from your core. This exercise will strengthen all sides of it.

Modify it: Feel free to do this exercise without holding a weight if it’s too challenging.

Challenge yourself: Once your core is strong enough, try to complete this exercise by holding your legs higher off the floor.

You may know this exercise as the “man maker,” but both women and men can benefit from this all-in-one exercise. By combining a push up with a barbell press, you will work every major muscle group in your body and get your heart pumping.

Be careful: Move slowly at first through this exercise. It takes a bit of coordination. Speed up as you get comfortable with it.

If you want to turn this strength training workout into a full-body workout, begin with three minutes each of the following exercises for an additional nine minutes of cardiovascular exercise. They will add a dose of heart-pumping cardio into your routine, and get your body ready for the weight-bearing exercises.

You are most likely already familiar with these foundational exercises, and for good reason: They are great for a boost of heart-pounding, lung-expanding cardiovascular exercise. Best of all, you can do them all in a pretty small space.

After you cycle through these three exercises, take a one-minute rest before moving on to the strength training workout.

Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises.

Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.

The best part of the 9-Minute Strength Training Workout is that as you improve, you don’t need to start a whole new exercise routine to keep challenging yourself. You will, however, have to add more time to your workout to keep building your strength and cardiovascular health.

Once the 9-Minute Muscle-Building Workout starts to feel a little bit easy, start to increase the amount of time you do each exercise. Keep resting one minute between each set and you can tack on a 20- to 30-minute cardio warm up as well.

This workout combines interval training, which has been scientifically proven to be most efficient in improving your health, with weight-bearing exercises to strengthen your muscles. The result? A full-body workout that will strengthen your heart, lungs and muscles without a trip to the gym or a single piece of equipment.

It’s based on the principles of high intensity interval training — known as H.I.I.T. — which uses short bursts of strenuous exercise to make a big impact on the body. If moderate exercise — like a 20-minute jog — is good for your heart, lungs and metabolism, H.I.I.T. packs the benefits of that workout and more into a few minutes. It may sound too good to be true, but learning this exercise technique and adapting it to your life can mean saving hours at the gym.

Shoes: A pair of comfortable sneakers will do. In a pinch, you can also do this workout barefoot on a non-slippery surface.

Timer: You can use a stopwatch, the timer on your phone, or a clock with a secondhand to time yourself.

Clothes: Keep your clothes loose and breathable.

Space: Any 6-foot by 3-foot area will do.

Weights: Two small barbells is probably the most useful thing to have. You can also use kettlebells for this workout. Or, go to your pantry and grab some easy-to-hold cans or bottles – they work in a pinch, too.

The Best Kettlebells

Metrixx Elite Precision E-Coat Cast Iron Bell

An ideal kettlebell

A slightly wider handle and super smooth finish make this an exceptionally comfortable bell to use.

See more kettlebell picks from Wirecutter

Creating a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it.Best of all, you need only one or two great tunes to get you through this workout. If you are willing to try something a bit different, make your own music as you exercise. Sing, hum, clap your hands, whatever you can do to jam along to your playlist. It may give you an extra boost to finish strong.