If you’re in need of a quick pick-me-up in the form of endorphins, you’re in the right place. This week’s episode of Trainer of the Month Club features a short, full-body HIIT workout led by Simone de la Rue, founder of Body By Simone.

If you’ve been tuning in to her previous workouts this month, you’ll recognize the format: six movements, each done for 10 reps. She recommends beginners do one round, and people who are more advanced do two to three rounds. But don’t mistake the workout’s short run time for it being easy—each of the six movements spikes your heart rate and gets your blood pumping. A quick note: This workout does have a lot of jumping, so maybe don’t do it at 6 a.m. when your downstairs neighbors are still asleep.

“This one’s going to energize you and get the good endorphins pumping,” de la Rue says. Ready to get sweating? Press play and follow along with the movements below.

Short full-body HIIT workout with Simone de la Rue:

1. Reverse lunge to curtsy

Step your left foot back behind you, with your toes in line with your right heel. Bend your knees to 90-degrees to get down into a standard reverse lunge, then return to stand. Move your left foot behind your right foot, slightly off to the side, then bend your knees to come into a curtsy lunge. Stand up, then slide your foot back to the start of your reverse lunge. Perform 10 reps on your right side, then 10 reps on your left side.

2. Sumo squat jumps

Start standing with your feet together and your toes slightly turned out. Jump your feet wide, and bend your knees and lower your hips to squat down into a sumo squat. As you come up to stand, jump your feet back to center and hop twice.

3. Lateral lunge to hop

Start with your feet together and your toes facing forward. Take a big step to the side with your right foot into a lunge, making sure your knee is over your ankle. Jump out of the lunge, firing from your hamstring and glute and raising your knee up toward your chest. That’s one rep. As you come down from the jump, go directly back into your lunge. Perform 10 reps on your right side, then 10 reps on your left side.

4. Burpee

Begin with your feet hip-distance apart. Jump up off of the ground, nice and straight, as you bring your hands over your head and clap. Bring your hands toward the ground as you come down, planting them underneath your shoulders, and kick your legs back into a plank position. Jump your feet back in toward your hands, then go directly into the second rep by jumping straight up and clapping your hands overhead. Perform 10 reps.

5. Mountain climbers

Start in a plank position. Drive one knee in toward your navel, then return to plank and do the same with your opposite leg. That’s one rep. Perform 10 reps.

6. Plank jacks

Start in a plank position. Jump both feet out to the side, then back to center. Be sure to keep good plank form as you do this exercise. Perform 10 reps.

Oh hi! You look like someone who loves free workouts, discounts for cutting-edge wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.