We’ve all been there before: you woke up late and missed your £20 class, and now you only have 50 minutes to work out, shower, and get to work. If this happens to you once in a blue moon or every week, Kayla Itsines, creator of BBG and the Sweat app, has a solution: this 14-minute workout.

Kayla’s workout programs are already short at just 28 minutes, but if you’re really in a time crunch, this circuit will leave you feeling sweaty and strong, and it doesn’t take long to do. “It’s empowering. Women jumping around and doing cool stuff is very empowering,” Kayla told POPSUGAR.

The 14-Minute Workout

Before getting started, be sure to warm up your muscles. Here’s a dynamic warmup we like. Be sure to grab a box (or a bench) in order to do the box jumps. Complete as many rounds as you can of the following exercises for seven minutes, take a short rest, and then repeat the seven-minute circuit one more time. Don’t forget to cool down once you’re finished with the workout.

  • Box jump: 10 reps
  • Reverse crunch: 20 reps
  • Walking lunge: 12 reps each side
  • Push-up: 15 reps

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