There are some sweat sessions that leave you wondering if you even got a good workout. And then there are others that make you shake, sweat, and feel the burn—in a good way! This 25-minute Pilates workout is one of those.

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The no-nonsense sequence hits every major muscle group so you can get it done in less than 30 minutes. Once you get the hang of each move, you can challenge yourself by picking up the pace, adding a light (3 to 5 pound) set of dumbbells, or trying this routine after a 20-minute cardio session. Either way, this is one you’re going to want to come back to over and over. Grab a mat (that light set of dumbbells is optional) and press play to get started.

To recap: An exercise mat and a set of light (3 to 5 pounds each) dumbbells are optional.

Workout:

Mountain Climber

Side Plank on Forearm (right)

High Plank

Side Plank on Forearm (left)

Bridge

External Rotation Lunge (right)

Wide Second Position Squat to Wide Second Position Plié

External Rotation Lunge (left)

Teaser

Triceps Mini Push-Up

Supine Single Leg Reach in Abdominal Curl

Stir a Pot Stretch

Roll-Up

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