A ccording to science , short periods of intense exercise can be just as effective — sometimes more so — than longer workouts that you do with moderate effort . High-intensity circuit training that you do using only your bodyweight challenges your cardiovascular fitness and gives you a killer, full-body workout if you do it right. That's why BuzzFeed Life asked NYC-based personal trainer Albert Matheny , C.S.C.S., founder of Soho Strength Lab , to design nine high-intensity bodyweight-only workouts that you can do anywhere . These workouts are made for the exerciser who wants to get fitter and healthier, and feel great. Each one focuses on one of three goals: cardiovascular fitness, power and strength, and endurance. 1.10-30 pushups Start the clock, and immediately do 10 pushups in perfect form . When you’re done with the pushups, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, spider lunges