Spending an hour slogging it out on the treadmill, the elliptical, or a stationary bike sounds like a snoozefest sometimes. Instead, crank up the intensity with this 30-minute dynamic workout.

By performing a mix of 20 different moves, you’ll keep your mind busy while challenging your body. Translation: You’ll barely realize how hard you’re working. Plus, the interval format (30 seconds on, 15 seconds off) makes time fly by. Oh, and did we mention you can do this anywhere? No gym or equipment needed.

Get in, get it done, and get on with your life. Just press play to get started.

To recap: You don’t need any equipment for this workout. An exercise mat is optional. Start with a 5-minute dynamic warm-up and end with a 6-minute cool-down.


Round 1
1. X Lunge
2. Mountain Climber
3. Star Jump
4. Mountain Climber, Inside Angle
5. Skater
6. Mountain Climber, Outside Angle
7. High Knee
8. Plank Row
9. Squat Jump
10. Mountain Climber

Round 2
1. Burpees
2. Boat Pose, Leg Extension
3. One-Leg Lunge Plyo
4. Plank Jack
5. Sumo Jack
6. Parachute Back Extension
7.Fence Hop
8. Tuck Plank
9. Modified High Knee
10. Reverse Table Top
11. 180
12. Plank Twist

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