Here’s how people used to work out: lift weights, do cardio, go home. Then came the advent of metabolic training, when science revealed you can build muscle and burn fat simultaneously—and improve your cardio endurance, too. Simply put: You can do it all, and in far less time.

The Hurricane is a brief but powerful flurry of exercises following a simple template: One sprint paired with two strength exercises, repeated in three circuits of three sets. The workout is adaptable to any environment, whether you’re in the gym or on the field, and whether you have limited equipment or none at all. You can do the entire thing with just a medicine ball.

Instructions: Do a Hurricane twice per week in addition to your regular training program. Perform each round three times with 30 seconds of rest between sets, and one minute between rounds. If it’s too difficult, simply add more rest.

Round 1 With a Med Ball

• Sprint x 30 seconds (10 mph if on treadmill)
• Med Ball Toe Touches x 10
• Med Ball Russian Twists x 15 each side

Round 1 in the Gym

• Sprint x 30 seconds (9.5 mph if on treadmill)
• Push Jerk x 10
• Close-Grip Snatch x 10

Round 1 Just Your Body Weight

• Sprint x 20 seconds (9 mph if on treadmill)
• Toe Touches x 12
• Knee-to-Elbow Push-Ups x 10

Round 2 With a Med Ball

• Sprint x 30 seconds (11 mph if on treadmill)
• Med Ball Slams x 8
• Med Ball Side Slams x 5 each side

Round 2 in the Gym

• Sprint x 30 seconds (10.5 mph if on treadmill)
• Wide-Grip Bent-Over Row x 10
• High Pull x 10

Round 2 Just Your Body Weight

• Sprint x 20 seconds (10 mph if on treadmill)
• Pike-Ups x 10
• Knee-to-Chest Push-Ups x 10

Round 3 With a Med Ball

• Sprint x 30 seconds (12 mph if on treadmill)
• Med Ball Push-Ups x 10
• Med Ball V-Ups x 10

Round 3 in the Gym

• Sprint x 30 seconds (11.5 mph if on treadmill)
• Barbell Curls x 10
• Barbell Skullcrushers x 10

Round 3 Just Your Body Weight

• Sprint x 20 seconds (10.5 mph if on treadmill)
• Russian Twists x 25 each side
• Push-Ups x 10