Build muscle and blast calories with this effective bodyweight workout. And it's excuse-proof, too, because you can do it anywhere since it requires no equipment at all. The workout should take you around 20 minutes, so get moving!
Directions: Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger.
Here's a printable version of this workout. Now you really have no excuses!
For more details on each exercise keep reading.
This is a great move for warming up the entire body. It's a dynamic stretch for both the hip flexors and the hamstrings.
Similar to yoga's Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.
Adding an overhead reach to a squat challenges the core while engaging and toning the upper back.
This move will challenge your core and define your deltoids, shaping your shoulders.
Add a twist to your basic push-up to work your waist even more — rotation never felt so good.
This move is the ultimate booty burner, and it gets the triceps nicely too.
Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff.
This exercise really works the deep glutes while challenging your core and sense of balance.
Bringing the knee toward your elbow while holding the plank is an effective way to work the obliques and tone your muffin top.