Burning 200 calories and scoring a total-body workout in the time it would take you to zone out to an episode of your favorite show on Netflix is easy, according to Ashley Borden, CSCS, a Los Angeles-based fitness and lifestyle consultant.

At home or in the gym, start in a plank and do two alternating shoulder taps. While holding your plank, move laterally four feet (about the length of a yoga mat) to one side. Repeat moving back and forth, alternating shoulder taps. Follow with one minute of squats, one minute of burpees and one minute of hip raises from a bridge position. Repeat the entire circuit four times with one minute of rest between each round to hit the 200 mark.

Getting out of the office or away from the kids for a full workout class during the day can feel impossible. Luckily, squeezing in a 200-calorie burn is easy — all you need is a set of stairs. Just 20 minutes of walking up and down the stairs in your office or home gets you there. Crank your pace up to a run and you’ll hit that goal in just 10 minutes. Bonus: You’ll also score some major backside toning.

Borden’s second workout is a little speedier (just 15 minutes burns 200 calories) so push as hard as you can for the full time in the gym. Start with single leg squats — five on each side (hold dumbbells at your shoulders to up the ante). Next, either seated or standing, lean forward for 15 reverse deltoid flies, making sure to keep your thumbs pointing up to the ceiling and core engaged. Follow with 20 squat jumps. Finish by placing your hands on a bench and jumping up and over to the other side, alternating from side to side for 30 seconds to get your heart pumping. Repeat the entire circuit until your 15 minutes are up.

Biking is one of the best ways to sneak some extra calorie burning into your day — just 20 minutes of pedaling will get you to 200. If it’s nice out, ditch your regular mode of commute in favor of your bike and you’ll roll into the office feeling extra accomplished. If biking to work isn’t an option, grab a buddy and go for a leisurely ride to catch up instead of your usual coffee date. If all else fails, saddle up instead of going for an after-dinner stroll to top off your calorie burn before bedtime.

Borden’s final 200-calorie torcher leaves no time for rest between the five sets. Start with walkout push-ups. From a standing position, fold at the hips and touch the floor, walking your hands out to a plank. Do a pushup and walk hands back. That’s one rep — repeat five times. Next up, lateral bounds. Start with feet together and jump to one side, landing on one foot in a single leg squat. Jump to the other side to complete one rep. Repeat 20 times.

Next up, move into a straight-arm plank with a stability ball under your hips for support. Raise your legs up and squeeze your glutes. Do 20 reps. Finally, lay on the floor on your stomach and spread your limbs like you’re about to do a snow angel. Tightening everything, raise your chest off the floor and sweep your arms like you’re making a snow angel. Raise your feet for added oomph. Do 10 reps. Repeat the whole thing five times with no rest.

Whether you’re at happy hour or just need a de-stress break during the day, getting your groove on for 30 minutes can boost your mood while racking up a solid calorie count. The more you get your heart rate up, the more you can call this a solid sub for the gym.