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You know that feeling you get the day after a killer workout, when you’re sore in places you never even thought possible? Yeah, that feeling. This 11-minute HIIT workout is going to do just that—in the best way possible.

In this class, you’ll move through a strength circuit twice—the first round focused on reps and the second on time. Each move targets individual muscle groups from head to toe, so you’ll get a total-body workout by the end of it. Though the pace of the workout is quick, each move is slow and controlled, focusing on targeting each muscle while you strengthen it. Plus, coach Koya Webb offers up some inspiring encouragement and refreshing honesty, so get ready to push yourself alongside her—you’ll be grateful you did.