With busy schedules, work, school and kids, we can often feel like there’s not enough time in the day for the movement we need. Fortunately, there is hope—and research that shows you don’t need to block out a whole hour to get benefits. Just five minutes of calisthentics—moves like jump squats and burpees—is enough to increase your endurance, fitness, and strength, according to a study published in the International Journal of Exercise Science. Even when you only have a moment, a intense, four-second burst of activity can also help you build fitness and strength, especially if you repeat it a dozen times or so throughout the day, according to research conducted at the University of Texas at Austin. 

Here are some great workouts you can do in 10 minutes or less, and in the privacy of your own home. You can do these while your coffee is brewing first thing in the morning, while your kids are still asleep, during your lunch break, before dinner, whenever works for you. Let loose, have fun, and pay attention to how you feel when you give yourself this time!

Become Beyonce workout This 10-minute Vixen workout inspired by a Miami dance club uses alluring, Beyonce-like moves to get your heart pumping. You’ll work on your flexibility, too.

Full body yoga routine Here’s a 10-minute yoga sequence that’s calming and helps focus your mind.

Full body HIIT Five moves (there’s not much of a learning curve), three rounds, no equipment: This full-body HIIT workout will work up a sweat in just ten minutes! 

No equipment HIIT This no-equipment HIIT workout with German trainer Pamela Reif has great music and good graphics to let you know what move is coming up next. 

Best butt workout Work on your glutes and lower back with a 10-minute booty burn workout combining both floor work and standing moves. You’ll only need a mat and some space—a resistance band is optional.

Abs workout  Hit the floor for 10 minutes to focus on your abs and obliques. Even though this is a short workout, you will definitely feel it! 

Arms workout Strengthen your arms, shoulders and upper back with this no-equipment-needed workout. All you’ll need is a mat and a wall for some resistance. 

Indoor walking workout Trainer Justin Augustin specializes in making movement accessible for people of all fitness levels with no gym equipment. In this quick video, he shows you how to get 500 steps of walking in 10 minutes while you’re indoors.

10-minute chair workout  Do a 10-minute minute workout designed to work all your major muscle groups and get your blood pumping from a chair with trainer Donovan Green.