Let’s face it—between classes and work we don’t always have enough time to make it to the gym. And when we do manage to squeeze in the time, the gym is packed and we end up waiting twenty minutes for the next available treadmill or bench.

For days like this it’s helpful to keep a back up workout handy. This body weight routine can be done anywhere and requires no equipment.

– 20 Jumping Jacks                                           – 10 Body Squats

– 15 Standard Pushups                                   – 30 second Mountain Climber

– 20 High Knees                                                 – 15 Wide grip Pushups

– 15 Dips                                                               – 10 Jump Squats

– 10 Burpees                                                       – 10 Leg Lifts

– 30 second Plank                                             – 15 Supermans

Each exercise should be done with little to no rest in between each set. After all 12 exercises are complete, rest for one minute and perform the entire cycle again. You should perform a minimum of three complete cycles.

This workout targets major muscle groups including quadriceps, hamstrings, glutes, core, deltoids, pectoralis major and latissimus dorsi. It is crucial to perform this cycle with little to no rest in between each exercise to get the full cardio effect from this workout.

Depending on your fitness level this routine may be challenging or very easy to complete. To make this work out more difficult, increase the number of reps you perform for each exercise and lower your rest times. If this routine is too difficult, try decreasing the number of reps for each exercise.

Keep this routine in mind the next time you can’t make it to the gym or when someone is taking way too long on your favorite machine.