Ready to take your home workout to a new level? While you may have heard about interval training—trainers’ dirty little secret for a stronger body (and a less boring workout)—you’ve never seen it like this before.

The 30-minute workout will get your heart rate up while strengthening your upper body, lower body, and core—all without the use of equipment. Follow along as Grokker trainers and professional athletes Jenny Pacey and Wayne Gordon take you through five intense sets of effective strength and cardio moves. From single-leg squats to inverted push-ups to V-sits, the exercises are anything but ordinary. After 30 quick minutes (trust us—they’ll fly by), you’ll feel the burn. Up for the challenge? Just press play.

Source: Quick Bodyweight Workout: 30-Minute Strength and Cardio Circuit | Greatist