Between the travel and the turkey and a few days off from your regular routine, it’s easy to fall off the health wagon during the holidays. But the next few weeks give you a chance to get back on track (before you have to do it all over again, of course). This short, high-intensity workout is the kick in the butt you need to get started.

You don’t need any equipment, but you do need to be ready to push yourself to the limit. The exercises are plyometric, moves in which the muscles exert maximum force in short periods of time, with the goal of increasing speed and strength. So if you have any injuries or issues with high-impact moves, you’ll want to skip this one. Otherwise, press play to get started.

To recap:

Warm-Up: Perform each exercise for 30 seconds.

  • Side Shuffle With Mini Bounce
  • Standing Knee to Chest Hip Open
  • Open Hip to Front Glute
  • Kneeling Hip Hamstring Reach

Workout: Perform each exercise for 60 seconds.

  • Air Squat to Pulse 180 Jump
  • Kneel Lunge Jump
  • Plank Hold
  • Prisoner Pose
  • Lateral Lunge to Lunge Jump
  • Side Plank Hold
  • Diagonal Burpee to Squat Jump
  • Side Plank Hold
  • Diagonal Jump
  • Lateral Jump to High Skip
  • Reverse Plank Hold
  • 2x Short Lunge Walk to 2x Split Jump
  • Basketball Shoot to Lateral Skip
  • Dynamic Push-Up

Cool-Down: Perform each exercise for 30 seconds.

  • Side Lunge Reach Over
  • Pigeon
  • Wide Leg Hold