This total-body workout, designed by alignment expert Pete Egoscue, will help strengthen your core and lower body through a series of cardio-based movements. This quick 14-minute routine can be done anywhere, all you need is yourself and some space to move around. (Learn more about Egoscue and his approach to fitness here.) You’ll start with jumping jacks to raise your heart rate and loosen the whole body. You’ll then move on to a series of planks and squats meant to isolate strength in the abs and the lower body. After a pushup routine, you’ll make your way to the ground to isolate deep abdominal work before the final cool down. This is a challenging workout, so listen to your body and give yourself time to take the variations that are best for you.