Some days are so nuts that squeezing in a workout doesn’t seem possible, never mind slowing down enough to practice yoga. But here’s the good news: Everyone has 20 minutes.

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In this video from Grokker, yoga instructor Laura Burkhart takes you through an intermediate vinyasa practice. This balanced flow series is energetic and fluid—the perfect combination for when you feel crazed and crunched for time. You’ll take a few minutes to connect to your breath then work through a dynamic sequence of lunges, twists, warrior poses, and chaturangas. The quick transitions will give you the energy you need to take on the rest of your day.

All you need is a yoga mat (though you can use a yoga block and strap if you have them on hand). Squeeze this in first thing in the morning, on your lunch break, or during your favorite TV show. Making time for yourself—even just 20 minutes—will make a huge difference. Simply press play and follow along.

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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