Forget the fancy-pants gym. Follow this quick bodyweight-only routine from Emily Cook Harris, certified personal trainer and head coach of EMpowered in New York City.
“These moves allow you to get in a high-intensity, super-effective workout no matter where you are,” Harris said. “Whether you’re traveling or just don’t feel like leaving the house, you only need your body to get fit—and a little fire to kick ass.”
Just because you’re not working for a long time doesn’t mean you won’t be dripping by the time you’re done. Because hey, when there’s only 16 minutes to spare—yeah, that’s how long this workout takes—it’s time to push.
There are two circuits, and you’ll do each one twice. The first circuit has a built-in warm-up, so do each exercise in the order listed to reap all the benefits. The second kicks the intensity into high gear. There’s a quick break after you complete both rounds of the first circuit, and you’ll want to take advantage of it—trust. Remember to always listen to your body and take a break when you need one. Now let’s get started!
Perform each exercise for 30 seconds before immediately moving on to the next one. The goal here is speed (while maintaining proper form), so don’t be afraid to pick up the pace! And check out the Instagram video above to see a quick demo of each exercise.
1. Air Squat
Start with your feet hip-width apart. Hinge at your hips and lower your butt toward the ground aiming to get your thighs parallel to the ground (even lower if you can). Keep your chest up and weight in your heels. Then return to standing, squeezing your glutes at the top. Repeat as quickly as you can for 30 seconds.
2. Fast Feet
Start with your feet hip-width apart and keep a slight bend in your knees. Raise heels off the ground and begin to quickly tap your toes like you are running in place with your feet coming off the ground ever so slightly. Keep abs tight and move as quickly as you can for 30 seconds.
3. Mountain Climber With A Twist
Start in high plank position with your wrists directly under shoulders. Hop right foot in, bringing your right knee to meet your left elbow for the “twist.” Quickly bring your foot back to starting position while you hop the left foot in, again bringing knee to opposite elbow. Alternate feet as quickly as you can for 30 seconds.
4. Lateral Drop Squat
Start standing with your legs together. Step left foot out to the left and lower into a squat (remember to keep your knees over your toes and chest up). Stand up and bring left foot back to meet the right. Now repeat on the opposite side. Continue alternating sides as quickly as you can for 30 seconds.
5. Modified Split Lunge
Start standing. Jump up and land with right leg forward and your left leg back, both forming 90-degree angles. Jump feet back in to center. Jump into split lunge again with the opposite foot in front. Now jump feet back in to center. Continue switching as quickly as you can for 30 seconds.
6. Plank Up
Start in forearm plank position. Lift right hand and place your right palm on the floor directly below your right shoulder, straightening your arm. Now lift left hand and place it directly below your left shoulder (you’re now in high plank/push-up position). Lower yourself one arm at a time back into plank position to complete one rep. Repeat, alternating which arm you lift first, as quickly as you can for 30 seconds.
7. Tuck Up
Lie on your back with your arms and legs extended, feet lifted a few inches off the floor. Now raise your torso off the ground, pull your thighs in toward your chest, and bring your arms next to your knees. Return to start, and repeat as quickly as you can for 30 seconds.
Repeat the entire circuit one more time, then you have a 60-second break. Grab some water and towel off before you start the final push.
Perform each exercise for 30 seconds before immediately moving on to the next one. The goal here is speed, but keep your form in check. And check out the Instagram video above to see a quick demo of each exercise.
1. Plank Row To Plank Jack
Start in a high plank position. Lift your right elbow directly up until your hand is next to your torso (this is the “row”). Return right hand to the ground then switch arms (when you row, try to keep your hips centered rather than rotating from side to side). Then hop both feet out to the sides, like you are doing a jumping jack. Return to start, and start over with the row. Alternate between the two as quickly as you can for 30 seconds.
2. Frogger Burpees
Start standing with your feet hip-width apart. Bend down and place your palms on the ground and jump feet back so that you’re in a high plank position (for an added challenge, add a push-up here). Immediately jump feet forward so they land on the outside of your hands. Stand and jump straight up to complete one rep. Repeat as quickly as you can for 30 seconds.
3. Single-Leg Deadlift + Knee Ups
Start standing with your weight in your right leg and right knee slightly bent. Keep your abs engaged and slowly hinge forward, lifting your left leg behind you, until your back is flat and parallel with the floor (your shoulders shouldn’t go below your hips). Bring your left leg back to the starting position, then bring your left knee to hip height to complete one rep. Focus on control while completing as many reps ON THIS SIDE ONLY as you can for 30 seconds.
4. Reverse Lunge to Hop
Start standing with feet hip-width apart. Step your left leg back and bend both knees lowering into a reverse lunge. Now drive your left leg forward, lift your left knee to your chest, and hop off the floor with your right foot. Repeat as quickly as you can ON THIS SIDE ONLY for 30 seconds.
5. Single-Leg Deadlift + Knee Up
Perform the same exercise as #3, but this time keep your left leg on the ground.
6. Reverse Lunge to Hop
Perform the same exercise as #4, but this time step back with your right leg.
Start standing with your feet hip-width apart and knees slightly bent. Lean forward slightly and leap to your right. Land on your right foot only and sweep your left foot diagonally behind your right. Now leap to the left and bring your right food behind you. Hop back and forth as quickly as you can for 30 seconds.
Repeat this circuit one more time!
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