Follow this fast-moving 14-minute workout that engages both your small and big muscles groups, from your calves and hip flexors to your glutes and back, to get that strong and lean body that you want. Start with a series of step ups, which you can do on a park bench or your house steps. Be sure to go at your own pace here. Speed means nothing if you break good form. From there, do 30 seconds of running in place to spike your heart rate. Without taking a break, move onto 10 up-downs (aka burpees). Repeat running in place and up downs. Wrap up the workout with floor work, including mountain climbers, roller coasters, donkey kicks, and flutter kicks.

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