Life’s too short to waste on meaningless tasks, like lifting light weights fifty times after 15 minutes of easy jogging. With a perfectly planned one hour workout you will increase muscle mass and improve your stamina. And it’s right here.

There’s a workout that can help you look great at 20 and at 80. Every man I train uses some variation of it, and it’s yours for free.

The biggest difference between this program and the one you’re doing now is balance. Not stand-on-one-leg-and-curl balance, but the well- rounded-approach-to-training kind of balance.

What’s that? You already hit the weight room and work the treadmill on training day? That’s still incomplete, not to mention inefficient.

For starters, you need to stop thinking about going to the gym to “lift” or “do cardio.” Instead, the perfect workout is actually a combination of six different yet equally important component parts.

Don’t worry: This plan is easy to use, and we’ve carefully organized your gym time minute by minute, so you won’t train longer than you do now. You’ll just train more effectively and appropriately for your goal: a bigger, stronger, leaner body that works as great as it looks.

Full story: Your Best Body in One Hour at Men’s Health.