There are many ways to combine cardio and lifting into the same workout, and each has its own advantages. If you’re pressed for time and limited with space and equipment, complexes are the best of these options. Well these workouts are combined with cardio and weightlifting to make the body better.

Complexes workouts are very effective when you don’t have much time. These workouts are great in order to loss the fat. Fitness experts say that for complexes workouts, you need to do it for 25-30 minutes regularly. Most importantly, you have to follow the pattern.

Hang Clean

You can start the exercise by holding the bar in front of your thighs with shoulder width hand. Your feet should be hip-width apart. Bend your hips and knees so that the bar lowers to just above your knees. When the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level, palms facing the ceiling. For absorbing the impact, bend your hips and knees.

Front Squat

For this workout, set your feet between hip- and shoulder-width apart, and turn your toes out slightly. Take a deep breath and squat as low as you can, while keeping your head, spine, and pelvis aligned. In order to balance the bar, keep your elbows pointing forward.

Push Press

From the last position, dip your knees quickly and then come up explosively so that your legs help you press the bar overhead. Lower the bar to shoulder level again and repeat.

Bent-Over Row

Just lower the bar to arm’s length in front of your thighs. You can take a long deep breath; bend your hips back, while keeping your head, spine, and pelvis straight. Bend until your chest is nearly parallel to the floor. Draw your shoulder blades together as you pull the bar to your belly button.

Romanian Deadlift

Now lower the bar to arm’s length again, and pulls it into your shins. Maintain your tight core and the alignment between your head and hips. Squeeze your glutes to extend your hips, and come up to standing.