This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

The Quick and Dirty Cardio-Strength Workout

The Dirty Dozen

Complete as many rounds of the following circuit as is safely possible in 12 minutes.

12 Squats
12 Burpees
30-Second Push-Up Hold

Want to kick the intensity up a notch? Hold a medium-weight dumbbell or kettlebell in front of your chest on the squats. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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