With gyms closed, gathering the motivation to workout is even more difficult. But it’s more important than ever now to get your body moving: exercise helps maintain your immune system and can boost your mood.

With these exercises from Miraval Arizona’s lead exercise physiologist Pam Trudeau, you can create your own Boot Camp-inspired, high intensity, calorie-burning workout routine anywhere, anytime and with no equipment.

Do 30 seconds of high-intensity cardio (i.e. jumping jacks, high knees or jogging in place) in between each of these moves to get your heart pumping. Repeat the circuit three times.

Push-ups

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs into a plank position (modify by keeping knees on the ground).
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat 10X

Tricep Dips

1. Get in the “crab walk” position with your hands in line with your shoulders, knees bent with heels digging into the ground, and butt lifted off the ground
2. Straighten your arms
3. Slowly bend your elbows to lower your body toward the floor until your butt reaches the ground.
4. Straighten again.
5. Repeat 10X

Planks

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs into a plank position (modify by keeping knees on the ground).
3. Hold for 30 seconds.

Squats

1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider.
3. Sit back and down like you’re sitting into an imaginary chair.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
5. Stand back up.
6. Repeat 10X

Standing Oblique Bends

1. Stand with your feet hip-width apart and hands behind your head and elbows wide.
2. Lift your left knee toward your left elbow while you bend your torso up and over to the left.
3. That’s 1 rep, do 10, then switch sides
4. Repeat 10X on each side