In a rush? Spending all evening at the gym isn’t a necessity to build muscle, burn fat or increase strength. If you have half an hour – or even just 15 minutes! – you can get a full body workout quickly and easily at home using these five bodyweight exercises.
Perform each exercise for 60 seconds. Repeat the sequence six times for a 30-minute workout, or three times for a 15-minute workout when you’re really short on time. Concentrate on form and make every exercise count!
1. Jump Squat
Increase your lower body strength and power with explosive isometric jump squats. Begin with your feet facing forward at shoulder-width apart. Place your hands behind your head and interlock your fingers with elbows pointing out.
Inhale, dropping into a full squat position by driving hips back and bending at the knees until your thighs are parallel to the ground. Exhale, pushing the floor away with your feet and bursting off the ground as high as possible. As you jump out of the squat, keep your hands behind your head. Land and return to beginning position.
Repeat for 60 seconds.
Develop your upper body and core strength with pushups. Delts, pecs, triceps, biceps, obliques, and even quads all benefit from this classic move. Keep your upper and lower body straight through the entire movement and shoulders pulled down toward your feet, away from your ears.
Lie face down on the floor with hands slightly wider than shoulder-width apart. Inhale, squeezing your glutes and quads, and brace your core. Exhale, raising your body up off the floor by extending your arms and keeping your body straight. Continuing to keep your body straight, lower your body to the floor by pulling your elbows toward your sides.
Repeat for 60 seconds.
3. Bear Crawls
The bear crawl strengthens your core and stabilizes the spine, not to mention the arms, shoulders and chest. Keep your core tight and hips even throughout the exercise.
Begin on all fours, hands directly under shoulders and knees under hips. Inhale, lifting knees off the ground. Move forward, reaching forward with the right arm and left foot, and then the left arm and right foot. (Opposite hands and feet should always move together.) Exhale as your hands and feet touch the ground.
Crawl forward for 20 seconds, to the right for 20 seconds, and then to the left for 20 seconds for a total of 60 seconds.
4. Three-Point Plank
This plank variation will really work core stabilizers, in addition to your back, neck, and shoulders. Begin in plank position with your feet hip-width apart and elbows below your shoulders. Square your hips and shoulders to the floor. Inhale. Exhale, drawing your right arm up and behind your back. Rest your palm face-up.
Hold for 30 seconds (don’t forget to breathe). Switch sides, and hold for another 30 seconds.
5. Squat Jack
An all over strengthener, Squat Jacks combine the explosive isometric power of the jump squat with the fat burning cardio of jumping jacks. Go as fast as possible for 60 seconds, without sacrificing form. Remember to explode up and out of your squat with as much power as possible.
Begin with feet facing forward and shoulder-width apart. Inhale, dropping into a full squat position by driving your hips back and bending at the knees until your thighs are parallel to the ground. Exhale, exploding up and out by pushing the floor away with your feet, raising your arms straight above your head, and jumping your feet out to the sides, wider than hip-width apart.
Repeat as fast and strong as you can for 60 seconds.
The best thing about these five exercises is that they can be done at home, in a hotel room while you’re traveling, or anywhere else you may find yourself with no workout equipment and just a little bit of time. Using the power of your own body, you can build incredible strength and endurance. It proves that a workout doesn’t need to be long to be effective, as long as you perform each exercise with your full range of power and speed. So get up, get moving and quickly get on with your day.