Short on time but looking for big results? Fortunately, this Pilates workout from Burn Pilates [1] founder Lisa Corsello [2] combines cardio with toning moves that work multiple muscle groups at once, giving you a better burn in less time. Do these four moves in four minutes and you'll have worked your whole body in about the same time as a commercial break.
Lunge Hops
- Begin in a low lunge, anchoring through your front heel.
- Push off your front heel and the ball of your back foot to jump while extending your arms behind you.
- Repeat for 30 seconds on each leg.
- Modification: For a low-impact modification, pulse in the low lunge position. It will get your heart rate up and you'll really feel your legs!
Standing Oblique Crunches
- With your hands behind your head and elbows wide, put your weight on your right foot and reach your left leg out to the side as you tilt to the right.
- Keeping your weight on your right leg, exhale as you draw your left knee toward your left elbow and engage your left side. Return to standing. This completes one rep.
- Repeat for 20 reps on each side.
- Modification: Break this movement up into two completely separate moves. Keep both feet on the ground while you draw your left elbow toward your left hip 10 times and then stay upright while bringing your left knee up and out to the side 10 times.
Curtsy Hops
- Externally rotate both legs slightly and bend both knees to come into a curtsy lunge.
- Engage your entire lower body and extend your arms behind you as you jump up and land back in the curtsy lunge. Draw your inner thighs together at the top of the hop for an extra burn.
- Repeat for 30 seconds on each side.
- Modification: Just like with Lunge Hops, come into a deep curtsy lunge and pulse for 30 seconds on each side.
Side Lunge to Shoulder Press Leg Extension
- Hold a lightweight pair of dumbbells, one in each hand.
- Lunge to your left side, keeping your right leg straight, chest up, and hips back.
- Push off your left foot and extend your left leg out as you press the weights up.
- Repeat for 30 seconds on each side.
- Modification: Don't step as far out and rather than keeping one leg straight, bend both knees equally for a side squat.