Interval training and do-anywhere bodyweight exercise are often championed for their effectiveness, so this cardio burner will leave you dripping sweat and feeling great. The high-intensity, full-body movements push you hard, while the rest periods recharge you for the next round. The squats and lunges will leave your quads and glutes shredded, while the burpees and diver push-ups keep your heart pumping and lungs burning. Get after it!

Adam Griffin is the Founder & CEO of Bodeefit, a bodyweight fitness company with over 200,000 users worldwide. He has been featured in SELF Magazine, Men’s Fitness, and Huffington Post, and has written for Greatist.