The workout combines both high and low impact moves, which you could mix and match however you choose.

Youll be tackling 15 moves in 15 minutes, no equipment required.

Were alternating between a bodyweight strength exercise and then a HIIT plyo exercise, says Clayton.

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And its going to kick your butt.

Think: 50 seconds of basic bodyweight squats followed by 10 seconds of rest and 50-seconds of squat jumps.

Squat:Were taking it back to basics with the move every bodyweight workout should have: a squat.

Two young women practicing ballet with a teacher in the dance hall.

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Be sure to keep your chest proud, and focus on tracking your knee above your ankle.

Focus on moving from side-to-side (instead of up and down), and if this isnt for you?

Just do another round of step-style alternating side lunges.

Woman doing hip exercises

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Cropped image of woman doing lunge yoga pose

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles