Your workouts don’t have to be 60 minutes long to make a difference. You can work up a great sweat with a simple, total-body workout that challenges all your muscles while toning and shaping your body.

Karin Hart (@karinhart) is a social media influencer, golfer, model and marketing entrepreneur based in Denver, Colorado. She started her golf fitness brand two years ago and also runs her own golf podcast, the “I Hart Golf” podcast presented by Golficity. We asked her to share a five-move, total-body workout with us, and we’re absolutely loving this killer routine!

What are you currently obsessed with? I am currently obsessed with HIIT workouts and with fine-tuning my short golf game.

What do you do to keep yourself motivated and interested in health and fitness? When I need motivation, I lean on my friends! I drag my friends along with me to the gym often and it makes working out so much more fun, and it adds accountability for showing up to your workouts. I also love trying new workout classes and keeping my gym routine fresh.

What is your go-to energy song? I love all music, but right now my en-route to the gym pump-up song is “Move That Body” by Mickey Valen & King Deco.

Karin’s five-move, total-body workout

What you’ll need:

  • Chair/bench

Moves: Perform each move for 45 seconds and go straight to the next move to complete one circuit. Rest for one minute in between each circuit and repeat four times.

  1. Heismans
  • Shift from side to side as you perform high knees running in place.
  • As your left knee comes up, bring your opposite (right) elbow toward your knee, and alternate knees and elbows as you run in place.
  1. Burpee tuck jumps
  • Perform a burpee.
  • When you do the vertical jump, bring your knees up to your elbows for a tuck jump.
  1. Tummy toners
  • Begin in high plank position with your wrists and elbows stacked under your shoulders.
  • Bring your right knee to your right elbow, then left knee to your left elbow, squeezing your core while keeping your back flat and hips still—like there’s a glass of water on your upper back that you don’t want to spill.
  • Alternate sides as you maintain plank position.
  1. Incline tricep push-ups
  • Using a chair or bench, place your hands on the seat and extend your legs out behind you so that you’re in a high plank position at an incline.
  • Keeping your elbows close to your body and your body in a strong, straight line, lower your chest to your hands, and press back up to your starting position.
  1. Chair to regular to sumo jump squats

(Sequence: chair pose – jump – regular squat – jump – sumo squat – jump – regular squat – jump)

  • Start in chair-pose squat position with your feet together, knees bent at 90 degrees, chest up and arms high.
  • Swing your arms down while jumping up in the air, and land in a regular squat position with ankles and knees in line with each other, knees bent at 90 degrees.
  • Perform a regular jump squat, and this time land in a sumo squat position with feet wide, toes pointed out at 45 degrees.
  • Once you land in the correct sumo squat position, drop down into a sumo squat, focusing on using the outsides of your thighs and outer glute muscles to maintain knee-over-ankle position as you lower into the squat.
  • Jump up into the air to perform a regular jump squat.
  • Repeat sequence.

TIPS: Make sure that for all of your squats, your knees do not go over your toes and that your head is up and chest remains high. For maximum effect, squeeze your glutes and push your hips forward at the top of each jump.

Photo credit: Courtesy of Karin Hart