Between pumpkin spice lattes [1] and sweater weather, it's easy to let your fitness routine fall by the wayside as you bask in the seasonal change. The good news is that a potential setback can be avoided with the addition of one simple (yet hardcore) routine: HIIT, aka high intensity interval training [2].

This workout style involves doing more reps of tougher moves in a shorter period of time, so even though it's a quick one, you'll definitely still feel it. Lucky for you, Puerto Rican personal trainer Idalis Velazquez [3] curated a special set of HIIT moves in partnership with Unilever's empowering #100PorCientoTu [4] campaign that are guaranteed to make you break a sweat — in just five minutes.

Ready to try it out? Idalis recommends that you do each of the following moves for 30 seconds, resting for 15 seconds in between. Once you've completed a round of the circuit (you've got this!), give yourself a 45-second break and repeat it all three more times. Turn up your favorite playlist [5], and keep scrolling to follow along.

Squat Jump

Push-Up With Shoulder Tap

Runner's Lunge With Knee Drive

Skater Hop

Jumping Jack With Star Jump