THERE SHOULD BE MORE to your last-minute workout routines than boring straight sets of the same few exercises you cycle through when you can’t be bothered—or you just don’t have the time—to think outside the box. Take this quick five-minute routine from trainer Nellie Barnett, CPT, which mixes moves that expand outside of the standard pushup/squat/situp series and uses novel time and rep structures for a challenge that will hit multiple muscle groups and planes of motion.

What this means in practice is that you get a full-body routine that also tasks you to move from side-to-side under load (the frontal plane), expanding from the straight ahead movements of the more typical sagittal plane. Barnett includes exercises that hit the back, shoulders, legs, and core. All you need is a set of medium-weight dumbbells, just heavy enough to remain challenging throughout the series without pushing you to failure.

The final wrinkle of the workout is the EMOM structure. This means that you’ll still have an opportunity to rest during this lightning-fast workout—if you can finish your reps with good form with any moments to spare for each minute, that is.

The 5-Minute Dumbbell Multi-Plane EMOM Workout

Directions: Start a timer for five minutes. At the start of the first minute, begin performing each exercise for the prescribed number of reps before moving directly into the next one. Once you finish the allotted reps, you can rest until the next minute begins. Repeat the processes at the start of each new minute.

Lateral Squat

10 reps

How to Do It:

  • Hold your pair of dumbbells at shoulder height and stand with your feet wider than shoulder-width apart.
  • Bend one knee and descend down to that side, keeping your other leg straight and foot planted on the floor. Squeeze your shoulder blades and abs to keep your torso upright.
  • Press off the squat foot to explode upwards, and immediately shift your weight to stand up, then initiate the squat on the other side.

Dumbbell Swings

8 reps

How to Do It:

  • Stand with your feet just wider than shoulder-width apart, holding the dumbbells with a neutral grip (palms facing each other). Squeeze your shoulder blades, abs, and glutes to create tension.
  • Hinge at the hips to bring the dumbbells between your legs, then stand straight straight up explosively, squeezing your glutes at the top of the movement into hip extension. Keep your arms straight, allowing the momentum to power the swing. Maintain a neutral spine by looking straight ahead.
  • Reverse the movement, allowing the weights to return to the starting position, before initiating another swing.

Push Press

6 reps

How to Do It:

  • Stand with your feet hip-width apart, holding the dumbbells at shoulder height. Squeeze your shoulder blades, abs, and glutes to create tension.
  • Bend your knees slightly and descend into a quarter squat, then explode up and use that momentum to help power an overhead press, raising the weights straight overhead. Keep your abs tight to prevent your ribs from flaring.
  • Return back to the starting position, readying for the next rep.

Reciprocal Row

4 reps

How to Do It:

  • Stand with your feet hip-width apart holding the dumbbells with a neutral grip. Slightly bend your knees, push your butt back, then lower your torso to get into a bent-over position. Squeeze your shoulder blades, abs, and core to create tension and reinforce proper posture.
  • Row one weight up to your chest, rotating your chest and shoulder to slightly open up your torso to that side.
  • Repeat on the opposite side, cycling between arms.

Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.