High-intensity interval training” (HIIT) is a fitness term that gets thrown around a lot these days. HIIT workouts vary from bodyweight-only circuits to treadmill sprints to far less intense variations. But here, when we say high-intensity, we’re not kidding.

This 15-minute workout, led by certified trainer and Grokker expert Kelly Lee, gets your heart pumping and targets every major muscle group, from your chest to your legs. It takes you through three sets of two exercises using a kettlebell (a dumbbell works too). In each set, you’ll perform ladder-style reps: 10 reps of each exercise, then 9 reps, and so on until you perform just 1 rep of each.

With moves like sumo squats with high-pulls, Russian twists, and squat presses, this workout isn’t for the faint of heart (but don’t worry—Lee offers beginner and advanced varations on each exercise). In the end, you’ll walk away with feeling stronger, fitter, and definitely sweaty. Ready? Just press play.

To recap, perform three sets. For each set, perform 10 reps of exercise (A) and 10 reps of exercise (B), then 9 reps of exercise (A) and 9 reps of exercise (B), and continue until you perform just 1 rep of each exercise. Then move on to the next set of exercises and perform those in the same pattern.

  • Set 1: (A) kettlebell squat + (B) push-up
  • Set 2: (A) sumo squat to high-pull + (B) crunch
  • Set 3: (A) squat press + (B) Russian twist

Interested in more short and effective home workouts? Find thousands more on Grokker, the one-stop online resource for wellness. Grokker sifts through thousands of videos on the web, constantly filtering and aggregating the best cooking, yoga, and fitness videos available so you don’t have to.