If you’re the type who dreads the treadmills, you need to get your cardio through other means. The workout below may only take 20 minutes, but it gets in the cardio you hate, while doing what you love.
Perform the workout three days a week. You can do it after weight workouts or on days in between. The exercises are done as a circuit; complete one set of each, resting in between as directed, then repeat three more times (for four total circuits).
Rest: 60 sec.
Grab the bar outside shoulder width. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rack—it should rest on your traps or rear delts. Step back and set your feet shoulder width apart. Take a deep breath and sit back, lowering yourself as far as you can while keeping your lower back in its natural arch.
Complete four circuits.