Whether you want the lean and fit body of an athlete or just want to look better in your shorts for the remainder of summer and skinny jeans come fall, this workout designed by the trainers at Core Fitness Studios, Inc. in Glen Cove promises serious results.

“This workout is a ‘no excuses, no equipment needed’ workout because it can be done anywhere, anytime,” Audra Lianos, owner of Core Fitness Studios, Inc. in Glen Cove, said. “All you need is sneakers, a mat, your favorite playlist and a water bottle.”

Each circuit works every inch of your lower body, from your glutes to your calves, in just five minutes. It’s the epitome of efficient, which between finalizing vacation plans and starting back-to-school shopping, is exactly what you need.

Do each move for 45 seconds with a 15-second break in between.

Around The World Lunges

Targets glutes, hamstrings quads

A. With your hands on your hips, lunge forward with your right foot, sinking down until your right knee is bent 90 degrees.

B. Return to standing. Take a big step to the right and lunge again.

C. Step back to center. Lunge back with your right leg. Keep your neck in line with your spine throughout the move.

Side Lunges

Targets glutes and quads

A. Step to the side with a wide stance.

B. As you step sideways, slide your hips back and down (the bottom of the move looks like a squat with a kickstand). Keep opposite leg straight and feet and knees in alignment. Press through the heel to shift back to the starting position.

C. Alternate to other side and repeat.

Squat Thrusts With Row

Targets glutes, quads and hamstrings

A. Start with feet shoulder-width apart, hands on the ground. Then sit back into a squat, lowering hips until thighs are parallel with the floor.

B. Kick your legs back into a push-up position.

C. Row back with your right arm, touch your rib cage and alternate with left arm.

D. Jump up explosively while reaching for the ceiling. Land gently, hold and immediately lower into another squat.

Ice Skaters

Targets glutes, quads and hamstrings

A. Start standing on one leg.

B. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

C. Swing your arms side to side, touching the opposite arm to the opposite standing leg by lowering your hips.

Frog Hops

Targets quads, glutes, hamstrings, calves

A. Stand with feet wider than shoulder-width apart. Bring your hips and arms back. Lower yourself into a squat.

B. Jump off the ground and leap up and forward. As you land, immediately leap back to beginning spot.

Repeat one to five times, depending on your fitness level.

Crunched for time? Every little bit counts, especially in the summer. On Wednesdays this summer, lipulse.com will be giving you quick, five-step workouts so you can maximize your time and results.

All of the trainers at Core Fitness Studios, Inc. are certified by The National Academy of Sports Medicine.