Elyse Miller

If quick-but-sweaty gym sessions are your style (think Tabata or the 10-20-30 workout), this one is perfect for you.

“My philosophy is train fast,” says Elyse Miller, trainer and Women’s Health‘s Next Fitness Star finalist. The mom of two has a packed schedule, so she keeps her workouts “15 to 20 minutes and super intense.”

She gave us four signature moves that can be combined into a do-anywhere bodyweight routine. Make some space, crank up your music, and get started.

How to use this list:

Do exercises 1 to 3 below in order for 30 to 45 seconds. For exercise 4, do 30 to 45 seconds on each leg. Rest between each move for 10 to 15 seconds. Complete the entire circuit 3 to 5 times no more than 3 times per week.

1. Star Jump Burpee

This burpee variation is perfect for your inner cheerleader. Do a burpee: Place hands on ground, jump feet back to high plank position, do a push-up, jump feet to hands, and jump up, fully extending arms and legs (so your body makes a star shape). For more details on how to do a burpee, go here.

2. Walking Farmer Squat

Stand with feet hip width and hands on hips. Squat by sending hips back and bending knees. Take 10 small steps forward, each time bringing knee up toward chest and maintaining squat position throughout. After 10 steps forward, walk backward (careful!) for 10 steps.

3. Jumping Switch Lunge and Squat

Stand with feet hip width, hands on hips, and core engaged. Jump right foot forward and drop into a low lunge, bending both knees to 90 degrees. Jump up and hop feet wide, immediately dropping into a squat, sending hips back and engaging glutes. Jump up again and this time, jump left foot forward, dropping into a lunge on the other side. Repeat, adding a squat between each alternating lunge.

4. Single-Leg Glute Bridge

Lie faceup with knees bent, feet on floor, and hands by sides. Extend right leg and do a glute bridge by lifting hips off floor and squeezing glutes. Keep right leg in line with hip (don’t kick it up toward the ceiling), lowering leg slightly each time you bring hips down. After 30 to 45 seconds, repeat on the other side.

Like this workout? Cast your vote for Miller in Women’s Health‘s Next Fitness Star competition. And check out more moves from the other awesome finalists here.