Try this do-anywhere total-body routine.

While you can carve a tantalizingly toned body in less than a half hour, we’re here to tell you what you already know: To reap the rewards—increased calorie burn, strength, power, blissful endorphin high—truncated workouts must be insanely intense. So we asked a team of Equinox trainers and group fitness instructors what they would do if they were given just 20 minutes to have at it. Here is the latest in the series:

“Lightweight and portable, bands are also perfect for traveling or when you’re on-the-go.” You can literally do this routine anywhere—and in just 20 minutes. Hayden made sure to include moves that target every major muscle group, including the glutes, quads, hamstrings, core, shoulders, and back. “Moving through the exercises at a fast pace with little to no rest ensures you’ll keep your heart rate elevated to get a fat-burning cardio effect to boot,” says Hayden.

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