We’ve all been there. You go to sleep the night before with every intention of getting to the gym the next morning. Then, your alarm goes off. You hit snooze. Just a few more minutes. But before you know it, you’ve only got 30 minutes to start heading to work! Morning gym time is off the table.

That’s ok, you think. I’ll go in the evening. But you have a long day at work. Things pile up. You get home and you’re WAY too tired to go out. Oh well, tomorrow’s another day.

Time to break the glass and pull on the Emergency Workout Handle (just don’t cut yourself).

Here are 3 quick workouts you can do in 5 to 10 minutes to get your heart rate up, your blood flowing, and your brain in gear.

30 Burpees for Time

If you can’t jump back, just step one leg back at a time.

100 Squats

A full squat is getting your hips below your knees. If you can’t go that far down just squat to a chair that’s difficult but doable – but don’t relax on the chair! Keep tension in your butt the entire way down and up. If 100 is too much just squat for 5 minutes.

10 Min AMRAP

• 5 push-ups
• 10 sit-ups
• 15 squats

Run through those movements for 10 minutes. Do push-ups off a bench, table, or wall if you can’t push up off the floor.

Build Your Own Workout

Here are some movements that require zero equipment. Mix and match for a few minutes.

• Squat
• Burpee
• Push-Up
• Sit-Up
• Lunge (Walking, Forward, Reverse)
• Russian Twist
• V-Up
• Heel Taps
• Plank