This simple, do-anywhere workout will come in handy whenever you need a quick sweat.

By Lauren Mazzo

One of the great things about weight training is that it's built on total-body movements.

"In compound movements, our entire system works harder—we are forced to balance, move in different directions, and use multiple muscle groups," says Holly Rilinger, the creator of the Lifted method. "This translates into greater calorie burn."

You're also building functional strength. "Functional training refers to training for movements—push, pull, rotate, jump—that you do in everyday life," she says. (She also created an epic bodyweight HIIT-meditation workout you need to try.)

As a Nike Master Trainer who has led routines at big events around the world, Rilinger has honed the art of creating a serious workout using just the body as resistance. So we tapped her to kick off the new Shape Studio video workout series with a circuit of her creative moves that checks off all your muscles and offer heart-bumping high-intensity intervals, too.

It's easy to adjust the intensity of bodyweight workouts, says Rilinger. (For example, doing decline push-ups instead of traditional push-ups is like adding plates on a chest press machine.) Some other ways Rilinger recommends to instantly turn it up a notch: Move faster. Do it on one leg. Make it a plyo. Want to make it easier? Do it on your knees, slow down, or reduce your range of motion.

And because there's no equipment, you can transition from move to move without stopping or losing your flow—that will keep the intensity hot and the hassle low. But the real magic of bodyweight training is that "anyone can benefit from it—even an Olympic athlete," says Rilinger

Start now with her HIIT-style seven-move routine below. (P.S. You'll also want to steal her morning routine.)

How it works: This is a ladder workout. You'll start by doing 10 reps of each move. When you're done with the circuit, start back at the beginning, but do 8 reps of each move. Repeat, decreasing your rep count by 2 each time until the last round which is only doing 2 reps of each move.

Four-Count Abs

A. Start sitting with feet flat on the floor, knees towards ceiling, at the top of a sit-up position.

B. Lower down from the top, taking 4 seconds to reach the bottom.

C. In one count, sit up, and punch four times at the top, reaching across to the opposite knee.

4-Count Eccentric Jump Squat 

A. Start standing with feet slightly wider than hip-width apart.

B. Lower down into a squat, taking 4 counts to reach the bottom (thighs parallel to the floor).

C. In one count, stand and jump, landing softly.

Squat and Lunge Combo 

A. Start standing with feet slightly wider than hip-width apart.

B. Sit hips back and lower into a squat.

C. Press through mid-foot to stand, then pivot on toes to the left. Lower into a lunge, pausing when both knees are bent at 90 degrees.

D. Stand, then pivot to face the front. Do another squat, then repeat the lunge on the right side.

4-count Push-up to Forward Hop 

A. Start in a high-plank position.

B. Take 4 counts to slowly lower down and tap chest to the ground.

C. Immediately press up, and jump both feet forward outside hands.

D. Stand up and jump forward, landing with soft knees, then jump back to start.

Side Lunge to Tuck Jump

A. Start standing with feet together. Take a big step to the side with the right foot, and lower into a lateral lunge.

B. Step the right foot back to start, then jump, tucking knees towards chest.

C. Land softly, then repeat on the other side.

Speed Skating Scorpion

A. Start standing with feet together. Jump to the right, landing on the right foot and crossing left foot behind, hovering off the floor.

B. Repeat, jumping to the left foot.

C. Jump back to the right, and step back with the left foot into a curtsy lunge.

D. Repeat, doing two speed skaters, then doing a curtsy lunge on the opposite side. That's one rep.

Breakdancing Abs

A. Start in on all fours with knees underneath hips and hands underneath shoulders. Exhale to engage the abs and lift the knees to a hover off the mat.

B. Kick the right leg under body and across to the left as you rotate hips to the left and drop left heel to the mat. Simultaneously, reach left arm up.

C. Return to all fours and hover. Repeat on the opposite side. That's one rep.

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