If you crave the rush of heart-pumping cardio but can’t stand the treadmill, you’ll love this no-equipment-required home workout.

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You’ll spend the first two minutes doing a low-impact warm-up then transition into 18 minutes of fast footwork and basic boxing moves that engage your abs. Even without weights, you’ll break a sweat and exhaust multiple muscle groups. Finally, the instructor includes an active cool-down that engages your back body to balance your core and ends the workout with a soothing stretch.

The best part: You don’t even have to step foot in the gym. Squeeze this 25-minute routine into your day for twice the benefits in half the time.

To recap, you'll do a 2-minute warm-up, followed by the workout below, and then a 6-minute cool-down.

  • Front Jab
  • Pull Down With Knee Drive
  • Jumping Jack With Punch
  • Sumo Squat With Hook
  • Squat With Front Kick
  • Basic Punch
  • Punch With Leg Cross
  • Squat Punch
  • High-Knee Pull With Side Crunch

​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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