You don't need access to a bunch of weight machines in order to get toned. Our friends at Self explain how you can use your own bodyweight as the catalyst for burning fat.
Got 10 minutes and a few feet of floor space? Then you've got all you need to do this intense and ultra effective bodyweight workout. That's right: no equipment, no gym membership, and no (real) time required. And believe us when we tell you that this workout will make you WORK.
"Bodyweight workouts play an important role in creating a stable foundation that you will begin to add tone to by increasing muscle density," explains Xio Colon, fitness manager at Crunch 83rd St. in New York City. "They're effective at getting you to move with simplicity while being time efficient. Plus, anyone can regress or progress the movements to make them more challenging while increasing the amount of burn."
Get started on your goal now by trying this simple, quick workout created by Colon at home, on your lunch break, at the beach (should you be so lucky) — pretty much anywhere. "These four exercises will help activate the muscles that we don't use when sitting at work, they'll increase your heart rate, and fire up the abs and glutes, which are essential for a strong core and good posture," explains Colon. Perform the whole workout once through a few times a week. If after a few weeks it starts to feel easy, perform it twice through. When you can do that, you'll KNOW it's working!
1. Plank — 30 seconds on, 10 seconds rest, 4 times total
Get into push-up position, hands on the ground, directly under the shoulders, shoulders pulled down and back, abs and glutes engaged, hips tucked under, legs together and fully extended, body in a straight line from head to toe. Hold for 30 seconds. Rest for 10 seconds. Repeat four times.
2. Glute Bridge — hold for 5 seconds, 20 reps total
Lie on your back, arms resting at your sides, knees bent, feet flat on the floor about a foot away from your butt. Pushing through the heels to activate hamstrings, lift hips and back off the ground so you're resting on just shoulders. Hold for five seconds, then release. Repeat for 20 reps.
3. Walkouts — 10 reps total
Stand with feet shoulder width apart. Bend at the waist and place hands on the ground. Without moving legs, slowly walk your hands out in front of you until you're in plank position. Perform a push-up. Walk hands back in and come back to standing. Repeat 10 times.
4. Squats — 20 reps total, 10 seconds rest, repeat
Stand with feet slightly wider than shoulder width apart, toes angled outward. Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground. Push through heels, and use legs and glutes to come back to standing. Repeat for 20 reps. Rest 10 seconds. Repeat.
Check out more great stories from Self:
- The Only 2 Moves You Need to Get an Incredible Workout
- 5 Ways to Be Healthier Every Day (and Lose Weight While You're at It)
- Sign Up For Our 28-Day SELF x Tone It Up Challenge!