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We love celeb trainer Jeanette Jenkins's quick, effective Instagram workout routines [2], and her latest is no exception: a total-body burner that uses only a park bench as equipment. You can do this workout on a sturdy outdoor bench, like Jeanette shows, or as a quick circuit in the gym using an exercise bench. Either way, the fast pace of the moves combines strength with cardio for a great all-over workout.

Jeanette Jenkins's Full-Body Bench Workout

Directions: Start with a dynamic warmup like this one [3]. Then move into the workout, doing as many reps as you can of each move for 30-45 seconds. When you finish the last exercise, repeat the full circuit for two to three complete rounds. Once you're done, don't forget loosen up with a stretching routine [4].

• Squat [5] to bench or squat jump [6]
• Push-up [7] to side plank [8]
• Lunge [9] with rotation
• 4 bench high knees [10] to 2 jumping jacks [11]
• Bench mountain climbers [12]
• Fast step-ups with knee drive [13]
• Ab tuck to V-hold

If you want more of where that came from (we're gasping for breath just watching!), check out Jeanette's quick total-body workout with weights [14] or her 45-minute workout video [15] to burn calories and blast your abs. Bonus: you can also grab a couple of the lunches Jeanette eats to keep her fueled [16] all day long.