This four-move circuit workout is guaranteed to get your heart rate up and improve your strength and flexibility.

Plank Walkout With Push-Up

“I’m too tired. There’s no time. I don’t have any equipment. I have no idea what to do.”

There are plenty of excuses we can tell ourselves that conveniently keep us from working out. While you may never be the person who “loves” the gym, an effective workout you can do anywhere doesn’t require much.

With time, effort and a little (or a lot of) sweat, this four-move circuit is guaranteed to get your heart rate up and improve your strength and flexibility. Because these moves use your entire body, all your major muscle groups will be feeling the burn in no time.

Warm up for three to five minutes. Perform as many rounds as you can for 20 minutes.

Plié Tap Jump

30 seconds

Stand with your feet wide and toes turned slightly out. Bend your legs to tap the floor with both hands. Extend your legs and send your arms overhead as you explosively jump upward. Repeat.

Tips: Avoid bending from your hips to tap the ground. Your head and chest should never drop; you should remain looking forward. This will maximize muscle activation throughout your legs and glutes.

Lunge With Knee and Pull

10 times per side

Extend your arms in front of you at shoulder level. With your feet hip-distance apart, bring your right leg behind you. Bend your legs into a lunge. This is your starting position. As you stand on your left foot, bring your right knee up and pull your arms toward you, squeezing your shoulder blades. Return to the starting position and repeat.

Tips: Squeeze the glutes of your forward leg as you stand, helping to activate the muscle and stabilize your body. When you lunge, get your back knee as close to the ground as possible to achieve a full range of motion and increased muscle activation.

Heel Kicks With Arm Curls

30 seconds

Stand with your feet hip-distance apart and your arms at your side. Jog in place, kicking each heel toward your hamstring as you simultaneously curl your arms.

Tips: Flex your feet with each leg curl, squeezing your glutes and biceps muscles throughout.

Plank Walkout With Push-Up

5 times

Begin in a standing position and fold forward from your hips, bringing your hands to the ground. Walk forward into a full arm plank and perform a single push-up. Walk your hands back toward your feet and return to the standing (starting) position. Repeat.

Tips: Keep your core tight during the push-up. If it is too difficult, maintain a solid core while performing a “mini-push-up” with a smaller range of motion. Think of “pushing” the ground away. As you return to standing, squeeze your glutes to protect your back.