If you’re in the mood for a 15-second cardio challenge, look no further than Jennifer Garner’s latest Instagram workout. The actress recently joined her trainer, Beth Nicely, for an intense box-jumping streak, and it’s guaranteed to burn your legs and lungs.

For this mini cardio burst, all you need is a low surface, like an aerobic stepper. Place it lengthwise in front of you (perpendicular to your body) and make sure it’s stable, because you’re going to be jumping all over this thing. Starting with your feet on either side of the stepper, jump with both feet together on the stepper, then come back down and repeat four times. Next, jump onto the stepper with one foot at a time, then come back down and alternate feet, also for four reps. Finish the workout with four twist jumps, where you jump with both feet on the stepper while twisting to the left, then repeating to the right.

This box-jump sequence is a great cardio mini-finisher if you’re looking for something plyometric (i.e. jump-focused) to add to the end of your workout, or for a super-fast self-contained circuit. . Garner’s exhausted walk at the end will tell you everything you need to know about the effectiveness of this routine. That, and comments from some of Garner’s famous friends: “Getting breathless watching this,” Gwyneth Paltrow wrote in the comments section. “I have to go back to bed now,” adds Rita Wilson. Same and same.

This isn’t the first time Garner and Nicely have shed light on this workout. Nicely originally posted the snippet in March, and Garner re-shared it yesterday in honor of her trainer’s birthday, adding the caption, “Happy birthday, handsome little devil.” A fitting message to capture that love-hate (but mostly love!) relationship many of us have with our coaches, right?

Note that if you want to try this fast cardio burst, you can always modify by simply removing the stepper and doing the jumps on flat ground. You can also remove jumping altogether and just go in and out instead of jumping. On the other hand, if you want even more intensity, try repeating the sequence three to five times. (Just be sure to warm up before and cool down after!) Whichever style you choose, your sweat will be flying at the end of this fast-paced sequence. Take your stepper and jump into it.