Some days you just can't make it to the gym, which is an easy excuse for not working out. But you can create your own high-intensity home workout using just your bodyweight — no equipment required. Getting stronger equals more energy and clarity, which keeps you energized all day long. So instead of sleeping in or zoning out at the end of a long day, get your heart pumping with this quick workout. Do each exercise for 20 seconds followed by a 10-second rest, with a 30-second power burst ending each set, for a heart-pounding 15-minute workout.
- Scissor jacks: Not only do scissor jacks burn your inner thighs, but they're also awesome for toning your upper arms and shoulders. See how many you can do in 20 seconds.
- Burpees: The move we all love to hate, burpees kill calories and get your heart pumping.
- Squats: Work your backside with a quick session of squats.
- Side skaters: Get your heart rate back up with 20 seconds of side skaters. Try to stay low while landing softly after each jump.
- 30-second strength burst — full sit-ups: You know how to do a full sit-up, so burn through as many as you can in 30 seconds.
Rest for 60 seconds.
- Triceps dips: Give the back of your arms some attention with a set of triceps dips on the ground.
- Bicycle crunch: Since you're already on the ground, move into 20 seconds of bicycle crunches. Push your rectus abdominis and obliques until they burn!
- Deadlifts: Focus your breathing while concentrating on moving your body through a series of deadlifts.
- Squat jumps: A move that might be out of your comfort zone, squat jumps really work your quads.
- 30-second strength burst — up-down plank: Really push yourself and do 30 seconds of up-down planks. Your arms will feel the burn!
Rest 60 seconds, then repeat!
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