If you’re the kind of person who still hits snooze 17 times in the morning despite that fact that you laid out your gym clothes the night before and swore you would make it to 7 a.m. spin class, you need the kind a minimal-effort workout that still pays off where it matters (you know, actually making you stronger). This yoga-inspired sequence is it: It takes less than 15 minutes, you don’t need any equipment, and you can do it in the comfort of your own bedroom. Just because it’s slow doesn’t mean it won’t make your muscles burn — by the time you finish, you’ll be fired up for the rest of the day.
1. Mountain to Forward Fold
Start in a standing position, with your feet together and arms at your sides. Sweep your arms up overhead. Hinge at the hips, bending to place your palms on the ground (or as close as possible).
2. Fold and Twist
From a forward fold position, place your left hand on the ground, lifting your right arm toward the sky. Hold for a breath.Return to start, the repeat on the opposite side.
3. Downward Dog to Modified Upward Dog
Walk your hands forward until you’re in downward dog position, hips pointing up toward the sky. Slowly roll your spine forward to a plank position, dropping your hips toward the floor and looking up toward the sky in an upward dog. To return to start, squeeze your core and lift your hips toward the sky.
4. Moving Lizard
Step your right foot forward into a low lunge with the foot outside of your right hand. Hold for a breath, then straighten your left leg. Return to start, then step back to downward dog, and repeat on the other side.
5. Alternating Fallen Triangle
From downward dog, bring your right knee into your chest. Extend the right leg out to the left side, lifting your left arm toward the sky. Return to start, then repeat on the other side.
6. Twisted Lunge Variation
From downward dog, step your right leg forward into a low lunge. Keeping the left hand on the ground, lift the right arm toward the sky for a twist. Turn back toward center, lifting your left arm to meet the right. Hold for a breath, then place your hands back on the floor and return to start. Repeat on the other side.
7. Straddle Forward Fold
From a lunge position, turn your feet parallel and turn to the side into a straddle. Hinge at the hips and lower until your hands reach the floor (or as close as possible). Clasp your hands behind your back and slowly lift them toward the sky. Hold for a breath, then return to start.