We’ve long come to the conclusion that our lives are far too busy and hectic, so that it’s only with great effort that we can find the time to see to our health as well. This would probably explain why those of us that mostly need exercise don’t even have a gym subscription. All is not lost, though, Men’s Health says, offering a very intense workout routine for gents that requires only 15 minutes and some will power.

It’s weight training but not quite, since this particular routine doesn’t even require weights to return the results it promises. Instead, it implies the man use his own bodyweight for both exercises that make it up. Since the routine itself lasts no longer than a quarter of an hour, it means it leaves no room for breaks or breathers: everything is at maximum intensity and this is precisely why it works so well.

Devised by trainer Craig Ballantyne, this routine is ideal for men who have neither the time to go to the gym, nor the disposition to do so. In other words, it’s for today’s modern men. It starts with the Y Squat: “Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.” Men’s Health says.

The second exercise is the Spider-Man Push-Up, which is like a regular push-up but with one of the legs bent. “Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it’s outside your right elbow. Don’t drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.” the publication further says.

For the best results, men should alternate between three sets of each for 15 minutes without stopping. However, those looking for an even more intense workout, three more exercises can be added to the routine. See here for more details.