We have great news: You can get a brutal workout with minimal equipment and little time. The method is called an EMOM, or Every Minute on the Minute, workout. It’s extremely simple: Set a timer or a stopwatch for 20 minutes. At the start of every minute, you’ll perform a set of exercises. If you finish the moves before the minute is up, you can take the rest of the minute to rest before starting the next circuit. As you get worn out, and it takes longer to get through the program, you’ll have less time to rest between circuits. It’s a great way to keep your muscles under tension and getting your heart rate up in a short amount of time.

This workout consists of a four-exercise complex to be completed with three reps each at the top of each minute. Keep the exercises in order as they string together and transition easily.