Sometimes, you don’t have a ton of time to work out, you don’t have the equipment, or you don’t have that fancy gym membership. We gathered the inside scoop on the most effective and efficient workouts that will whip you into shape and have you sucking wind (in the best way possible, we promise.)
Why they’re great: The burpee is a full-body movement, working just about every muscle group while providing great cardio and strength training.It is efficient, requires no equipment, and uses your body weight to strengthen and tone.
How to do them: Starting in the squat position, jump up out of the squat, then move to the floor in the push-up position. Do one push-up, then move back into the squat position, and repeat.
Variation: For a more challenging burpee,add ankle weights
Why they’re great: Improves posture, works obliques, back, and core, helps with stability, tones arms. Studies show that just 2 minutes of a plank every day begins to make a difference!
How to do them: Starting on your knees, get into the push-up position, with hands placed flat and lined up with your shoulders. Lower yourself onto your forearms. Hold this position while keeping your butt and back lines up and straight, head up, eyes looking forward. Hold for 30 seconds to one minute.
Variation: Instead of placing palms flat on the mat while in plank position, turn them upwards so you are resting on your elbows and the backs of your hands. This will engage your core even more!
Why they’re great: A well-executed push-up will work your core, arms, shoulders, back, and quads…we’ll just go ahead and day a well-executed push-up works just about everything. Not to mention that there are more push-up variations that you could imagine, so it’s never a dull moment with this exercise!
How to do them: Begin in push-up position, on your hands and toes. Draw your belly button in, and keep your neck, spine, and butt aligned with each other. Lower yourself until your chin nearly touches the floor, then push back up.
Variation: Add a core and stability challenge by pushing up off a medicine ball. This will help your balance and engage your core further as your body tries to remain centered despite the rolling of the medicine ball.
Why they’re great: Another compound exercise, mountain climbers work multiple muscle and joint groups and require stability, coordination, and agility.
How to do them: Start in the push-up position. Alternating legs, tuck your leg so your knee is drawn into your chest, then return your foot to the starting push up position.
Variation: Alternate mountain climbers and jump squats for an advances form of a burpee.
For more ideas on at-home workouts, see what we have to say about HIIT Workouts!