This super effective circuit workout will get you toned in no time—and help you channel your inner badass

Tough day? Need to get some aggression out? Don't want to go all the way to the gym? We feel ya-which is why we had trainer Kaisa Keranen put together this do-anywhere, total-body routine.

You'll punch, push, and plank your way through this circuit workout in just four minutes (yes, just four!), and target your upper body, lower body, core, and cardio endurance. If this quickie sweat set doesn't help you feel better, we're not really sure what will. Except maybe another one of Keranen's #FITin4 workouts.

Sumo Squat with Alternating Punches

A From standing position, lower into a squat, keeping elbows bent and fists near chin.

B Return to stand. Twist torso and punch right arm across body toward left side. Lower back into squat.

C Return to stand, twist torso and punch left arm across body toward right side. Continue alternating.

Side to Side Push-ups

A Start at the top of a push-up position. Step right hand to the right side and lower down to a push-up.

B Push up then move right hand back to center. Repeat on the opposite side. Continue alternating.

Bicycle Hollow Hold with Arm Circles

A Lie on back, legs and shoulders slightly off floor. Crunch up, bringing left knee to chest.

B Extend left leg, circling arms clockwise.

C Crunch up, bringing right knee to chest. Continue circling arms and alternating legs.

Burpee to Star Plank

A Jump into a push-up position.

B Jump feet out wider than hip width apart.

C Jump feet back in to hip width.

D Jump feet forward to meet hands.

E Explosively jump into the air. Continue.