In the time it takes to make an excuse, you could be halfway through this workout, designed to blast fat and sculpt arms—no weights required!

Jill Stoppel, owner of Excel Wellness Studio (11705 College Blvd.) knows fitting regular exercise into a busy schedule isn’t easy. When you don’t have much time, it’s important to make your workout count. Stoppel designed this arm workout to maximize your minutes. “To get toned arms, you also have to make sure you’re getting the heart rate up to burn fat,” Stoppel says. Repeat this circuit three times on nonconsecutive days to tone arms in less than 15 minutes a day.

{1} Staggered Push-up
Begin on all fours. Align your left hand so it’s directly under your rib cage, and place your right hand just above and outside your shoulder line. Push up onto your toes, keeping your abs tight so your body forms a straight line from shoulders to hips to knees. Bend your arms to lower and lift your torso, just like you would during a push-up. This move hits both the left tricep and the right shoulder. To work the left side, put your right hand under your rib cage and your left hand above your shoulder line. Complete 7 reps for each side.
Possible modifications: Beginners may choose to do a modified push-up on their knees. Begin on all fours, then hinge forward from the hips until your body forms a straight line from shoulders to hips to knees, keeping knees on the ground. For a challenge, lower yourself deeper. Repeat the steps with your left hand out wide and your right hand aligned with the rib cage, then vice versa.

{2} Frog Jump
Beginning in plank position, jump both feet up toward hands, coming into a low squat. Holding the squat, clap your hands once, then return to plank position. On the last rep, push through your heels to slowly come to a standing position. This move hits your shoulders in the plank position and incorporates your lower body and abdominal muscles for extra burn. Complete 8 reps.
Possible modifications: Instead of jumping both feet forward at the same time, step them forward one at a time for a lower impact version of the move.

{3} Tiger Plank
Begin in plank position, on your toes with hands aligned under shoulders and abs tight so your body forms a straight line from your shoulders to knees. Lift your right leg and left arm off the floor, using your abdominal muscles to pull them toward each other under the body. Return to starting position, and repeat on the left side. You’ll feel the burn in your shoulders, but this exercise engages the entire body for added fat burn. Complete 8 reps on each side.
Possible modifications: For added cardio burn, try a Mountain Climber instead of the Tiger Plank. Beginning in plank position, step your right leg up so it’s just behind your right hand. Jump your left leg forward, simultaneously extending your right leg back. Continue alternating legs, switching in midair and maintaining a quick pace. Complete 16 reps total.

{4} Wide Push-up
Place both of your hands wider than shoulder-width apart with your fingers pointed outward toward opposite ends of the room. Push up onto your toes, keeping feet together and abs tight. Slowly lower and lift your torso. This move targets triceps, shoulders and pectorals, giving you the sculpted upper body you want. Complete 5 slow reps.
Possible modifications: Beginners may choose to do a modified push-up on their knees. To step up the difficulty, lower yourself deeper into the push-up.