Let’s get in a quick workout before the weekend hits with this 5 exercise, 6-minute sweat sesh.

This high-intensity, low-impact routine will challenge your muscles and amp up your heart rate, without placing a significant amount of force on your joints. With five bodyweight moves, you’ll work pretty much every muscle group in your body from your chest down to your quads.

• 6 minutes

Make sure to warm up first, as there is not one included in the workout. You’ll also want to add a cool-down and stretch once you’re finished. You can choose one of our warm-ups and cool-down videos HERE, in our exercise library.

• Total body: You’ll alternate between lower body, upper body and core work.

• Two medium/heavy dumbbells; 5-15 pounds (use household items, such as water bottles, if you don’t have weights)
• An exercise mat (optional)

These recommendations are based on weight selections that should ensure a challenging but doable experience with safe, proper form. In today’s video, Kalie is using 12-pound dumbbells. However, you should ultimately determine a weight that is appropriate for you and your ability.

• This workout is great to pair with a cardio workout throughout the week. Aim to incorporate cardio AND strength into your weekly routine 2-3x a week (each). Even a few minutes counts!