When it comes to revving your metabolism, one move reigns king. "The squat burns more calories per rep than almost any other exercise because it hits a lot of muscles, particularly big ones like you glutes, hamstrings, and quads," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan. This weekend, push your calorie-burning furnace into overdrive with Durkin's sinister squat and jump rope challenge. (Try these 5 Secrets to a Perfect Workout and you'll never be held back in the gym again!)

Here's how it works: Start with a descending squat ladder. Do 10 goblet squat to presses. When you finish, immediately drop the dumbbell and perform 10 bodyweight jump squats. Next, perform nine goblet squat to presses followed by nine bodyweight jump squats. Continue to decrease the number of reps by one every round. Your last round of squats should consist of one goblet squat to press and one jump squat. End the challenge with 100 rope jumps. Do them as fast as possible to supercharge your metabolism for hours after you're done. (Want to get the most from your workout? Then take the advice of this The Fitness Rule You Must Follow.)

Ready to try it? Durkin completed this challenge in 4 minutes and 17 seconds. Let us know if you beat his score in the comments below.

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Do these Fat-Blasting Cardio Combos just once, and you'll rethink cardio forever.

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