Jennifer Garner’s Box-Jump Workout Is Not For the Faint of Heart

If you’re craving 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-jump sequence, and it’s guaranteed to create a burn in your legs and lungs.

For this mini cardio burst, all you need is a low-elevated surface, like an aerobic stepper. Place it length-wise 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 up with both feet together on top of the stepper, then back down, and repeat four times. Then, hop onto the stepper with one foot at a time, then jump back down and alternate feet, also for four reps. Finish off the workout with four twisting jumps, where you jump both feet onto the stepper while twisting to the left, then repeating to the right.

This box-jump sequence is a great mini cardio finisher if you’re looking for something plyometric (aka jumping-focused) to tack onto the end of your workout, or for a super-fast standalone circuit. Garner’s exhausted walk at the end will tell you all you need to know about how effective this routine is. That, and the comments from some of Garner’s famous friends: “I’m winded watching that,” Gwyneth Paltrow writes in the comment section. “I have to go back to bed now,” adds Rita Wilson. Same and same.

It’s not the first time Garner and Nicely have spotlighted this workout. Nicely originally posted the snippet back in March and Garner shared it again yesterday in honor of her trainer’s birthday, adding the caption, “Happy birthday, you beautiful little devil.” An appropriate message to capture that love-hate (but mostly love!) relationship so many of us have with our trainers, no?

Note that if you do want to try this quick cardio burst, you can always modify by simply removing the stepper and doing the jumps on flat ground. You can also take out the jumping altogether and simply step in and out instead of hopping. On the other hand, if you want even more intensity, try repeating the sequence three to five times through. (Just make sure to warm up beforehand and cool down after!) Whatever style you choose, your sweat will be flying by the end of this fast sequence. Grab your stepper and jump right in.