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If you’re looking for that perfect anywhere, anytime workout, a resistance band is one of the best tools around—they’re insanely versatile and super portable. Toss one in your suitcase for a quickie vacation workout, or just stash one in your closet for when you don’t have time to hit the gym. The best part? For something so simple, there are a surprising number of ways to use it to sculpt, tone, and sweat.

The exercises you can do with a resistance band are pretty much endless, and it can supercharge your favorite bodyweight moves. Not sure where to start? First, snag a band—some have handles, but simpler bands without handles can be even cheaper (and lighter). You can also tie them into a circular band for moves like these butt-sculpting exercises.

Next, try these three total-body workouts—they’ll get your heart pumping and your muscles burning, which means you’ll get a cardio and a strength workout in. And since they’re each 15 minutes or less, there are no excuses. Ready to work?

Related: The 1 Thing That Will Make Every Workout More Effective

1. Four moves, six minutes, full body.

This workout features two upper-body moves and two lower-body moves. For an extra burn, do two sets—or even three!

2. Or try this multitasking 12-minute routine from Tone it Up.

This routine has tons of moves that’ll strengthen two body parts at once (those lunges with curls burn so good). Plus, not a bad outdoor view, huh?

3. This 10-minute workout has an extra focus on cardio.

This workout will get your heart rate up thanks to quick transitions and minimal rest, so it’s great if you’re looking for a little extra cardio boost. 

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