You don’t need to spend an hour in a studio to get the perfect full-body burn. This at-home HIIT workout will tighten and tone all your areas in less than the time it would’ve taken to find parking for your class.

We recently picked up the perfect routine from Liz Smithers, the Kauai-based yogi behind Laka Living. As a business owner and mama, Liz’s schedule is a busy one, and sometimes getting to a class just isn’t in the cards. Instead of putting exercise to the wayside, she merely shifted her approach and created this incredibly dynamic full-body workout to do at home.

Before. you make your way through this routine, go for a 20-30 minute walk or jog and then do this HIIT workout once home…

Get That Heart-Rate Up

Follow with 4 rounds of:

1 min jumping jacks
30 sec high knees
10 jump squats
10 squats
10 lunge kicks
10 burpees 

Upper Body Strength Training

Followed by 3 rounds of:

20 shoulder taps
20 plank knee-to-chest circles
10 knee-to-elbow cranks
8 chatarunga pushups (knees down optional)
8 medicine ball pushups
15 tricep dips

Lower Body Strength Training

Followed by 2 rounds of: (ankle weights optional)

20 donkey kicks
20 donkey pulses
20 straight leg pulses
20 straight leg rainbows
20 fire hydrants
15 fire hydrant pulses
15 fire hydrant to straight leg

A Yoga Cool-Down

End with 1 round of:

10 breaths in down dog
10 breaths high lunge (R)
10 breaths warrior 1
10 breaths warrior 2
Three-legged dog to optional wild thing
Pigeon pose

Repeat on left to complete other side.*

Read Next: This Year’s Most Popular Home Trend? The Garage-To-Gym Conversion You’ve Got To See