You know those crazy days when your to-do list just gets longer—and going to the gym falls to the wayside? Yeah, we’ve all been there. Here’s the good news (or bad, depending on how you look at it): All you need is 15 minutes and a mat to fit in this killer full-body workout.

Follow along as Kelly Lee, a personal trainer at Grokker, leads you through a no-equipment bodyweight workout using Tabata intervals to torch major calories and strengthen your whole body—all in 15 minutes. You’ll alternate between going balls to the walls for 20 seconds and resting for 10 seconds in each four-minute set. It may not sound like much, but it’ll get your heart pumping and boost your metabolism hours after the workout is over. Here’s a preview of the moves you’ll perform, and just press play when you’re ready to go.

High Knees
Butt Kicks
Side Lunges

Tabata Superset 1:
Scissor Jumps

Tabata Superset 2:
Four-Corner Jumps

Tabata Superset 3:
Jumping Jack Planks
Mountain Climbers

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