Long sessions at the gym multiple times a week was once considered the best approach to attain fitness. But with the rise of shorter, more time-efficient, no-gear-required training plans in recent years, this is no longer the case. You can do an equally satisfying total-body workout that will help you reach your fitness goals in half the time (or less!). Don’t take our word for it. Make this challenging 14-minute primal workout designed by Pete Egoscue, an alignment expert and founder of the Egoscue Method, part of your weekly routine and see what happens.

Start with a simple warm-up of toe-touches before moving into a series of back-and-forth inchworms that test your mobility and strength. From here, reset your body for a reverse core move with straight arms. Continue to engage those abdominal muscles with side planks followed by a traditional front plank. At this point, you should be feeling the burn—and you’re already halfway through the workout! Keep firing up your core with V-ups and flutter kicks. After this, you get a little break with quick active-recovery skips. Return to engaging your muscles with squat holds and stork walks. Round out this total-body workout push-ups and air benches. And you’re done!

Related: The Get Grounded Workout