Do you really have no timefor a full workout today? Not even 10 minutes? No sweat. If you can find just one free minute, maybe taking a minute before your shower, then you can do this easy workout. You’ll hit all the major muscle groups and—if you really push—get a cardio surge as well.

Do the below 3 moves one right after the other with no resting in between. Your goal is to fit in a set in just 60 seconds, though it’ll probably take a little longer at first. If you are new to this, shoot for two minutes or even three.) Fit as many of these workouts into your day as you can – before shower, before bed, when you get up, you get the drill.

1. Power Push-Up Plank

fast total body workoutStand with feet a little wider than shoulders (top left) ; squat down and place hands on floor in front of feet.

Jump or walk feet back into plank position (middle), keeping body lengthened by tightening abs; hold for a count of 8.

Do 2 push-ups (on your toes, if possible, or on your knees; bottom right); jump or walk feet toward hands, return to a low-squat position on feet, and stand up. Repeat entire move 4 more times.

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2. Superman

fast total body workoutLie on your stomach with arms stretched overhead and legs straight. Lengthen body, tuck tailbone to protect your lower back, and lift arms and legs at the same time. Hold for 10 seconds.

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3. Bicycle abs

fast total body workoutLie on back with hands behind head, legs and feet lifted, knees bent to 90-degree angle. Lift head and shoulders slightly off mat. Rotate torso so left shoulder is moving toward right knee. At the same time, extend and lower left leg. Alternate sides for a total of 10 reps per side.

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fast total body workout