Let’s be completely honest with each other for a moment. We are full of excuses. The reasons you don’t hit your goals, whether they’re fitness, financial, personal, or professional, is because you’ve got an excuse for everything that gets in your way. You’re not alone. This is why over 70% of new years resolutions involve going to the gym, but three week into January the place is once again empty.

The excuses that you can’t afford a gym membership, don’t have the right equipment at home, or that you don’t have time to work out are all popular excuses millions of us use each year. Well, let’s eliminate two of those three right away. Here’s a completely free (solves #1), at-home, bodyweight-only workout (solves #2) you can start today.

Do 20 reps of each exercise, breaking for 10 seconds of deep breaths between each. Repeat entire cycle 3-5 times. The whole thing should take about 15-20 minutes. Complete all 20 reps even if it takes you longer than you’d like. Quitting is easy, but the lack of results sucks, remember? Don’t quit.

Push-ups

Good form: Your hands are on the ground, just wider than shoulder-width apart, with middle fingers pointing straight ahead (just like the banner photo above). Your body is in a straight line from shoulders to ankles. Begin with arms fully extended, lower your body until they bend at 90° or less, push back so arms are fully extended. Keep your back straight while performing these. You do not want to have your butt above or below the line created between your heels and your shoulders. Keep it tight. Exhale as you push away from the ground.

Superman Back Extensions

Good form: Lay on your stomach, preferably on a carpet or yoga mat. Stretch arms straight out front with palms facing the ground. Stretch legs straight back. For each rep, fix your eyes straight ahead and raise arms and legs simultaneously. Breathing into your stomach while you lift will help keep correct form. You are Superman now. Do enough of these, and your butt and lower back will be strong enough to take on the Man of Steel himself.

Leg Raises

Good form: Lay down flat on your back on the ground, palms facing down. Position palms underneath your butt for support. For each rep, lift extended legs up until they form an angle of slightly less than 90° with the ground, then lower them to the ground. Your core should be engaged during the exercise. Breathe out while lifting the legs. Do these slowly to really get the benefit. If you’d like a little more bang for your buck, try a round of V-ups instead.

Supine Hip Extensions a.k.a. Hip Raises / Bridges

Good form: Laying flat on your back with arms extended at your sides, place your heels on a chair, bed, or any elevated surface – for added burn, place your feet on an exercise ball. You can also place your feet firmly on the ground if you have an issue with beds, chairs, or elevated surfaces – that’s another blog completely. For each rep, lift your hips so that a straight line forms between your knees and your shoulders. Exhale as your raise the hips.

Squats

Good form: This is a bodyweight squat with no weights. Start with your feet slightly wider than shoulder-width apart and toes pointed a few degrees out to the sides. Squat down by bending at the knees and pushing your butt back and your arms straight ahead, parallel to the ground with palms facing down. Your knees should remain aligned over your feet, no farther forward than your toes. Try to keep your back as straight as possible here. Push through your heels to return to standing, with arms by your sides. For this exercise, breathe in while squatting down, breathe out while returning to standing position. At the top position, clench your abs and butt so you are solid throughout your core to really feel the burn.

Burpees

Good form: Begin in standing position. Do a squat, but at the bottom of the exercise, place your hands on the ground and jump your feet back into the upper push-up position. Complete the push-up, jump the feet forward, returning to the bottom of the squat position. From there, jump straight up in the air, arms pointed to the sky. Observe breathing patterns from the squat and the push-up. You’re basically just combining those two exercises. If you’ve never done one before, please don’t make the mistake of underestimating the Burpee. It’s a great exercise, but also considered a form of torture to those most familiar with it.

Each of these exercises can be modified to add a little more challenge if you like that sort of thing. The one part of the excuse trifecta we haven’t addressed until now is I don’t have time to workout. Let’s be honest again: you do. You spend more than 20 minutes every single day scrolling through your social media newsfeeds, bored and craving something to occupy your mind. We all do it.

Instead, spend 20 minutes with this workout (which can be done at home, or anywhere really), and in a few weeks you’ll have a much better looking you to share with everyone. Man up and do the work. The game of excuses is for amateurs. You’re above that, aren’t you?

Yes. Yes you are.