Whether you want your arms to be crazy jacked or you just want to be able to open a dang jar without asking for help, this quick 7-minute HIIT workout will help you get there.

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How to Do the Perfect Push-Up

In this routine, you’ll move through 13 different arm exercises that work your biceps, triceps, chest, shoulders, and even your core. Real talk: You’re going to feel the burn, question how there are that many variations of a push-up, and curse the person who invented them. But, hang in there. The trainers offer modifications so you can build up your upper-body strength. Plus, it’s only seven minutes, so the pain is temporary and worth it. You don’t need any equipment for this workout. Hit play to get started.

To recap: Warm up and cool down fully before performing this workout.

Perform each exercise for 30 seconds with 10 seconds of rest.

1. Narrow to Wide Push-Up

2. Triceps from Elbow Bridge Hip Lift to Leg Kick

3. Dynamic Push-Up from Low Squat With Clap

4. Push-Up + Toe Tap + Heel Over

5. Inverted Push-Up With Leg Lift

6. Alternating Plank + Spider (down, down, up, up, spider, spider)

7. Reverse Bridge + Shoulder Tap

8. Push-Up + Jump to Inverted Push-Up

9. Plank Shoulder Tap

10. Triceps Push-Up

11. Floating Triceps Dip

12. Floating Push-Up

13. Plank Jump

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