There’s more to fitness than bending into a complicated yoga pose or even running really fast. In fact, balance and strength go hand in hand, and this week’s Grokker workout proves it.

In the 30-minute routine, you’ll build strength by practicing basic movements—rows, curls, and lunges—but add a balance element for each. Whether it’s reversing your lunge or taking an uneven stance while performing a row, the small changes will keep your core engaged and help you focus on proper spinal alignment.

The warm-up and cool-down are included, and dumbbells are optional. Clear some space in your living room and get started by pressing play below.

To recap, here’s the workout:

  • Warm-Up

Perform each exercise below in order back-to-back for 60 seconds. Complete the entire circuit three times, resting as little as possible.

  • Front and Reverse Lunge
  • Dumbbell Swing
  • One-Arm Row
  • Lateral Lunge
  • Reverse Lunge
  • Curl to Press
  • Jump Rope
  • Cool-Down

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