Sure, we’d all love to have the time and motivation to fit in a killer workout every. damn. day. But the truth is, sometimes life gets in the way. Suddenly skipping one day turns into a second day, and the next thing you know, you haven’t worked out in months. Oops?

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Forget the slip-up(s). In this moment, you just need a quick fix to get back on the wagon. This 20-minute bodyweight workout is just that. It’s beginner friendly to ease you back in, quick enough to fit into any busy schedule, and intense enough to give you that post-workout, feel-good high. Hell, you might even be eager to do it again tomorrow.

You need nothing but your own body weight, making the routine super convenient. You'll alternate between cardio and variations of basic moves like squats, lunges, and planks. Be sure to count your reps for each exercise so you can try to add a few extra the next time you bust this one out. Just hit play to get started.

To recap: Each move is performed for about 30 seconds, no equipment needed.

Warmup:
Jumping Jack
T-Spine Stretch
Trunk Rotation
Arm Circle

Workout:
Four Punch Combo
Tricep Dip
Tricep Extension
Plank Tap

-Repeat-

Squat With Kick
Side Lunge Toe Tap
Sumo Squat Touch Down
Reverse Lunge Knee Thrust

-Repeat-

Knee Raise
Running Man
Side-to-Side Jump Rope
Squat Hop

-Repeat-

Side Crunch
Extended Arm Crunch to Toe Touch
Plank With Arm Extension

-Repeat-

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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