If there’s one thing I know to be true, it’s that sometimes you just want to sweat. Sure, how much you perspire isn’t the be-all, end-all of any workout, but damn, it feels good. If today feels like one of those days when you want to drench your sportswear from the inside-out, Well+Good trainer of the month and M/Body founder Marnie Alton has a treat for you in the form of a barre cardio workout.

This week’s sweat session has all the cardiologist-backed cardio benefits in just 20 minutes, so it’s basically the indoor equivalent of a short run or bike ride. To get started, you’ll just need a mat and a pair of sneakers (if that will make your joints feel better when you’re jumping up and down). Your workout is starting in three, two…

A 20-minute cardio barre workout for an express sweat

1. Shakeouts: Jump from one side of your mat, keeping a generous bend in your knees and landing on your toes. Twist your hips from side to side as you do so. At the same time, bend your elbows and shake those hands out.

2. Side stretch: Stand with your feet together and yawn your arms overhead. Grab your left wrist with your right hand and bend your body to the right. Keep both feet grounded, tuck your pelvis under, and spiral your chest toward the ceiling. Repeat this stretch on the opposite side.

3. Forward fold: Fold over your legs and alternate between straightening one leg while bending the other. This will ultimately help you stretch deeper into both hamstrings.

4. Modified side stretch: Come back to standing with your feet right next to one another. Step your right leg half a foot out to the right, pour your weight into your left foot, and curl your right toes under so you feel a stretch up and down your ankle. At the same time, reach your right arm overhead to stretch into the side body. Switch sides.

5. Tendu: From standing, bring your heels together and point your toes out to each side. Extend your arms into a ‘T.” Tap your right foot out to the right, then bring it back in. Keep up these quick movements for eight reps on each side.

6. Sumo squats: Bring your feet about three feet apart and point your toes straight forward. Bend deeply into your knees to come into a squat, then extend your legs and squeeze your glutes. Keep the movement coming from the hips throughout this workout to open them up.

7. Jab jumping jacks: Return to standing and turn your body to the right while punching forward with your right arm. Come back to center, complete one jumping jack, and turn to your left side to punch left. Keep this rhythm up, bouncing in a boxer’s stance the whole time.

For the rest of the moves, watch the full video.