Whether you’re training for a half-marathon, doing daily HIIT workouts, or sitting in front of a screen for hours on end, stiffness and tiredness are inevitable side effects. The good news: You can offset that discomfort and fatigue in less than 20 minutes.

In this video, join Kelly Lee, a personal trainer at Grokker, for a series of low-impact exercises that will relieve muscle pain and leave you feeling ready to tackle the day. Specificially designed to counteract the effects of sitting at a desk, these easy moves engage every muscle and increase blood flow through active stretches (they’re tougher than they seem!). It’s the perfect routine to do when you wake up and also serves as an ideal pre-workout warm-up to increase mobility and energize your muscles.

Ready to feel your best? Simply grab a mat (no equipment required), take a deep breath, and press play.

Interested in more short and effective at-home workouts? There are thousands waiting for you on Grokker, the one-stop online resource for wellness. Get 30 percent off a Grokker.com membership by entering promo code GREATIST at checkout.