Barack and Michelle, Jay-Z and Beyoncé, and Bill and Melinda are some of our favorite power couples.

But now Men’s Health Fitness Director B.J. Gaddour wants to add a new duo to the list: the swing and the squat.

“In their own right, the swing and the squat can burn fat, build muscle, and boost metabolism,” he says. ”But when you combine the two, you have a serious power couple that will light your muscles on fire.”

Related: The Anarchy Workout From Men’s Health: 2 Dumbbells, 30 Minutes, Hundreds Of Calories GONE! 

Check out the video above to see how to seamlessly flow from a swing to a squat and back into a swing again.

For a phenomenal fat-burning finisher, you can do as many reps of the movement as possible for one to two minutes straight.

Or you can turn it into a fast cardio workout. Here’s how: you’ll do 10 to 20 swings in a row, and then sink down into a slow and controlled goblet squat. Hold the bottom of the squat for about 30 seconds, pushing out on your knees with your elbows, and then stand up. Repeat the process for 10 to 20 minutes.