Excuses beget more excuses—especially when it comes to skipping a sweat session.

It’s proven by science: Missing just one workout increases your odds of missing another (and another) by 61 percent, according to British researchers.

That’s why you should always have a super fast, but super effective workout in your back pocket.

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A workout that you can pull out whenever you’re on the road or too busy to get to the gym or too exhausted for a longer routine. A quick workout that will make you sweat, boost your energy, and make you feel accomplished.

A workout like the one shown in the video above.

Designed by Gideon Akande, a bootcamp coach in Chicago, the circuit combines high-energy, isolation, and mobility exercises to challenge, chisel, and stretch your muscles.

It’s bodyweight, requires just six feet of open floor space, takes only 12 minutes to do from start to finish—and crushes any obstacle standing in your way.

Watch Gideon perform the workout in the video above, and then give it a shot the next time you feel like completely blowing off a workout.