Got a busy life? Join the club. It’s just the world we live in, but that doesn’t mean you have to sacrifice your fitness goals. There are actually a lot of very small changes you can make that will transform your day. One of those is to start your day off with movement. It doesn’t have to be intense to be effective. A little bit everyday is better than a lot sometimes. Plus, I have learned through experience and client feedback that some sweat in the morning leads to healthier choices throughout the day.

The movement I prefer comes in the form of a simple four-minute workout. It’s a great way to build core strength and also tone your arms, butt, and belly. The good news about this workout is that you don’t need weights, you don’t need space, you don’t even need time. All you need is four minutes and your body. Are you ready?

The 4 Minute Workout

Complete two rounds of six exercises for 20 seconds each:

• Cross-Body Mountain Climbers
• Push-Ups
• Alternating Curtsey Lunge
• Jump-Squat with Double Pulse
• Heel Push (no hands)
• Forearm Plank Hold

The 4 Minute Workout, with Modifications for Injuries

Complete two rounds of six exercises for 20 seconds each:

• Bicycle Crunch
• Push-Ups with Knees Down
• Alternating Curtsey Lunge
• Squat with Double Pulse
• Assisted Heel Push
• Forearm Plank Hold (Round one drop your left knee, for round two drop your right knee.)

Want more intensity? Go straight through the for minutes without rest. Want even more? Do 30-second intervals for a six minute workout.

How do you keep time? Download an interval app — I use the one called Intervals. You can set the amount of rounds and the time.

Want a real challenge? Do this workout for 30 consecutive days.

Be Realistic

This workout alone will not answer all your fitness dreams. That said, you don’t have to make drastic changes in your life to be fit. Eat healthy, drink lots of water, and move everyday. If you need more motivation or inspiration, find me on Instagram @fit.like.krys where you will find workouts, challenges and daily inspo. And remember: If you give up, you’ll never know.

Krystal Weisberg is a personal trainer and the head of operations at Ride + Reflect.