Doing a perfect push-up works nearly all of the major muscle groups in your body, but it’s your chest, shoulders, and arms that do the, er, heavy lifting. And it’s your upper body that gets some much-needed attention in this week’s Grokker video.

In less than 20 minutes, you’ll combine several push-up variations for the ultimate no-equipment upper-body workout. The instructor offers moves at three difficulty levels, so whether you’re doing a kneeling push-up or a plyometric push-up, there’s a way to make this routine suit your needs.

A warm-up is not included, so we suggest a quick dynamic one to get your muscles primed. You’ll only need a mat and some space, so once you’re warm, press play to start.

To recap, do 8 to 10 reps of each exercise in order, unless otherwise noted. Rest as little as possible between moves.

  • One Arm Push-Up Variation (both sides)
  • Push-Up
  • Kneeling Archer Push-Up
  • Diamond Press-Up
  • Hindu Push-Up
  • Dragon Walk
  • Bodyweight Triceps Extension
  • Plank Side Walks
  • Half Push-Up Hold (20 seconds)
  • Pike Hold (20 seconds)
  • Stagger Push-Up and Squat Jump
  • Clap Push-Up
  • Half Push-Up to Full Push-Up
  • Circular Archer Push-Up
  • Uneven Push-Up

Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!