If you want to get your heart rate up and burn calories, but are on a tight schedule, we suggest this simple, yet effective routine for working out at home. In just 10 minutes, your heart rate will skyrocket, giving you the benefits of a cardio workout, like a run, but in less time.

So here’s a simple cardio routine to do in the comfort of your own home, without weights or equipment!

1/ JUMPING JACK

Time: 30 seconds

With your arms at your side, jump up to your side and then back down to your original position.

2/ SIDE LUNGE WITH JUMP

Duration: 30 seconds

Stand up straight and do a side lunge, keeping your toes pointed forward or slightly outward. Then do a squat and come back up with a jump.

3/ JOGGING ON THE SPOT WITH HIGH KNEES

Duration: 30 seconds

Run in place by lifting your knees high, to the height of your hips.

4/ BURPEES

Duration: 30 seconds

Start standing, do a jump, then move into a push-up position in one move. Jump back up to your hands, then repeat the exercise.

5/ JUMP SQUAT

Duration: 30 seconds

Do a squat in the width that works best for you and jump back up. Immediately come back down to the squat position. No breaks here!

Repeat the 5-exercises routine 4 times.