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Men’s Health/Eric Rosati

Unless you’ve got a plan, basic home workouts usually fall into one of two categories: lethargic, uninspired rounds of simple movements like pushups and situps, or a frenzy of in-place activity with jumps, jacks, and whatever other fast-paced moves you can imagine until you burn out. Neither path is necessarily bad—the most important thing is that you’re moving, after all—but they could definitely be more efficient.

Trainer Charlee Atkins, C.S.C.S. knows that most people are stuck inside training at home—so she wants to help everyone avoid those inefficient workouts. More specifically, she wants to show that you can get your heart rate up at home without flailing around or damning yourself to endless burpees. You can be smart and get your sweat on at the same time.

“Right now, a lot of us are just working with bodyweight,” Atkins says. “But how do you know which bodyweight exercises to be doing that will give you the biggest bang for your sweaty buck?”

Atkins shares her tips for bodyweight workouts here:

With those tips in mind, Atkins shared one of her favorite bodyweight HIIT routines. To give it a try yourself, all you need is some space to move around and a mat.

Perform each exercise for 40 seconds, then rest for 20 seconds. Don’t take extra rest between rounds.

For a full 30-minute sweat session, run through 6 rounds of the routine.

Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app, check out her Le Sweat workout app, and follow her on Instagram to find out when she’s hosting live workouts from her living room.

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