07/09/2015 01:15 EDT | Updated 07/09/2015 03:59 EDT

Exercises At Home: How To Tone Up In Just 20 Minutes

Just because you don't have a gym membership doesn't mean you can't get a good full body workout.

Maddy Curley, a fitness trainer with BeFIT, says her workouts make a great routine because they target your whole body in a short amount of time.

In the exercises below, Maddy shows 10 moves you can do pretty much anywhere. All you need is a set of weights and a kettlebell or even just some heavy cans. Maddy recommends doing three sets of 10 reps per exercise for a full body workout — or you could just follow the video above.

"If you go all out, you won't have to add intensity," she says. "If however, you don't feel like it was challenging, add weight. Grab 15lb dumbbells instead of 10lbs, or even 20 to 45lbs!"

Make no mistake — while these routines are short, they're also pretty intense. In her workout video, Maddy has a system that helps participants keep a score for their intensity levels. The higher your score, the more intense you've worked out, and the more calories you'll burn throughout the day. So, don't be surprised if you need a recovery day. Even Maddy follows a three-day on, three-day off structure so her body has time to rest.

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