Whether you want your arms to be crazy jacked or you just want to be able to open a dang jar without asking for help, this quick 7-minute HIIT workout will help you get there.

In this routine, you’ll move through 13 different arm exercises that work your biceps, triceps, chest, shoulders, and even your core. Real talk: You’re going to feel the burn, question how there are that many variations of a push-up, and curse the person who invented them. But, hang in there. The trainers offer modifications so you can build up your upper-body strength. Plus, it’s only seven minutes, so the pain is temporary and worth it. You don’t need any equipment for this workout. Hit play to get started.

To recap: Warm up and cool down fully before performing this workout.

Perform each exercise for 30 seconds with 10 seconds of rest.
1. Narrow to Wide Push-Up
2. Triceps from Elbow Bridge Hip Lift to Leg Kick
3. Dynamic Push-Up from Low Squat With Clap
4. Push-Up + Toe Tap + Heel Over
5. Inverted Push-Up With Leg Lift
6. Alternating Plank + Spider (down, down, up, up, spider, spider)
7. Reverse Bridge + Shoulder Tap
8. Push-Up + Jump to Inverted Push-Up
9. Plank Shoulder Tap
10. Triceps Push-Up
11. Floating Triceps Dip
12. Floating Push-Up
13. Plank Jump
