All you need is your bodyweight and a bench or ottoman

Here’s a great anytime, anywhere workout that you can knock out in 25 minutes or less when you’re crunched for time. All you need is a bench, though you can modify at home or in a hotel room with an ottoman.

The 50-second work periods will test your muscular endurance and also eat up the sugar stored in your muscles to put your body in a fat-burning state post-exercise. The short 10-second rest periods will keep your heart rate up the entire session, crush calories, and leave you with a sweat-soaked shirt by the time you’re done.

Here’s how it works:

Do each move for 50 seconds with 10 seconds of rest between moves:

1. Marching hip thrust
2. Skull-crusher
3. 1.5 Bulgarian split squat, left side
4. 1.5 Bulgarian split squat, left side
5. Bench hop

That’s 1 round. Do 3 to 5 rounds based on your schedule and fitness level.

Only have 10 minutes to train? Then just do 2 rounds. A recent study showed that a 10-minute circuit done once had the same post-workout after burn of the same circuit done 3 times.

Yes, the longer workout burned more overall calories. But the big takeaway here is that something is always better than nothing, especially when you hit it with enough intensity.

Article originally published on menshealth.com