When your week seems to be spiraling out of control (think: hectic days, busy nights, and just about zero time or energy for a workout), a little sweat might actually help keep you sane. We have a 15-minute solution, courtesy of celeb trainer and Cyc Fitness creator Keoni Hudoba. The Hawaiian-born trainer is known for his tough, high-energy workouts—and an incredible personal transformation story of his own: Once unhealthy and sedentary, Hudoba lost more than 100 pounds.

This quick workout comprises 15 moves, but the directions are simple: Do each one for 60 seconds, and you’re done. You won’t need a thing for this workout (the equipment in some of the images below simply ups the ante), just a little endurance to push through to the end.