Short on time or can’t make it to the gym? Try this 25-minute workout you can do anywhere at any time.

Perform 4 Rounds.

No rest between exercises. Minimize rest between sets.

1 minute Jump Rope
10 Tuck Jumps or 20 High Knees
15 Triceps Push-ups
1 minute Jump Rope
20 (each leg) Stationary Lunges
1 minute Stair Run
30 seconds Side Lateral Jacks
30 seconds Football Run
25 Heavy Biceps IN and OUTS
50 Long-arm Crunches

Exercise Notes:

Jump Rope — If you do not have a jump rope, do the motion holding 3-pound weights.

Tuck Jumps — Jump high off the ground with both feet, then tuck legs into your chest.

Side Lateral Jacks — Perform a jumping jack holding weights (3-5 lbs). When you are in the out motion, do not take arms overhead; stop when arms make a “T.”

Heavy IN and OUTS — Holding two heavy weights, keep elbows into your side, bring your arms up 90 degrees and take the weights in and out while in a lateral motion.

Long-arm Crunches — Lying on your back, knees bent on the ground, arms extended straight overhead behind ears, keep chin up and crunch.