Shake up your usual lower-body workout with a quick but high-intensity routine. Because let’s be real: Leg day is brutal, so you might as well get it done as fast as humanly possible. You’ll thank us later.

This workout will strengthen your calves, inner and outer thighs, hamstrings, and glutes, which is essential for preventing ankle, knee, and hip injuries. You’ll push yourself as hard as possible for 30 seconds then take a 10-second recovery. Make sure you do a quick warm-up before and a cool-down after this routine. It’s going to be hard, but it’s going to be fun. And trainers Pace and Go show you how much fun it is to do with a friend. All you need is an exercise mat to get started.

To recap: Do a quick warm-up before and a cool-down after this workout. Perform each exercise for 30 seconds with 10 seconds of rest.

Sumo Squat, Rotate Left Lunge, Squat, Rotate Right Lunge
180-degree Jump Rotation, Lunge Pulse
Hip Bridge, Adductor Squeeze, Leg Extension
Narrow Squat, Low Alternating Straight Leg Lunge
Lateral Lunge With Knee Lift
Toe Touch Jumping Star Fish, Calf Bounce
Hamstring Single Deadlift, Knee Drive
Curtsy Skater Lunge
Suitcase Square Single Leg Squat
Inverted Hamstring Kick
Round the Clock Lunge
Round the Clock Lunge
Burpee, Alternating Forward Lunge

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