Here's a Total Body, No Equipment, Under 10-Minute Workout

Published on 2/24/2017 at 10:20 AM

POPSUGAR Photography | Kyle Hartman

Short on time, but need a butt-kicking total body workout? We've got your back . . . and arms . . . and legs and booty and abs.

This quick, effective, and challenging workout uses every muscle group, so you're definitely going to break a sweat! With a little cardio, a little plyo, and a lot of bodyweight resistance training, you'll get the most bang for your buck, in under 10 minutes. Six moves, no equipment — just you and your sweat. Pro tip: put on a fun, happy playlist to power through.

Warm Up: Cardio Foursquare

Start with your feet centered (on a mat, if you need a visual guide) and hip-width distance apart. Step your left foot back behind the mat, and then bring your right foot to meet your left.
Step your left foot forward back to center, and then your right.
Step your left foot forward in front of the mat, and bring your right to meet it. Then step back with your left foot to the center of the mat, and bring your right foot to meet your left.
Step out to the left side with your left foot, and out to the right with your right foot. Then return your left foot to center, followed by your right.
Repeat the entire series, moving more quickly each time, focusing on agility and speed.
Continue for 60 seconds.

Add Some Cardio and Plyometrics: Single Leg Touch and Hop, on the Left

Begin standing with your weight on your left foot. Keeping your back long, bend your left knee to touch the floor with your right fingers.
Swing your right leg and left arm forward to return to standing, hopping once the torso is upright. Land with control, then slowly lower your torso and bend your knee to touch the floor again. Repeat for 30 seconds.

Add Some Cardio and Plyometrics: Single Leg Touch and Hop, on the Right

Repeat on the right side for 30 seconds.

Booty, Abs, and Arms: Sumo Squat and Punch

Come into a wide sumo squat; stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back on your heels.
Punch to the left, then right.
Return to standing and repeat. Perform the exercise for a full minute.

Booty and Legs: Curtsy Lunges

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
Return to standing, and switch sides to complete one rep.
Continue alternating sides for one minute.

Legs and Arms: Shoulder Squeeze Reverse Lunge

To begin, stand tall with your arms straight in front of you, making two loose fists. Take a large and controlled step backward with your left foot.
Lower your hips, coming into a lunge with your right thigh (front leg) parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
As you're lowering your hips, squeeze your shoulder blades together, bringing your elbows wide while keeping your arms parallel to the floor.
Return to standing by pressing your right heel into the floor and bringing your left leg forward while reaching your arms back to the starting position. Alternate legs, and step back with right leg to complete one rep. Yes! One rep equals lunging backward on each leg.
Continue alternating for one minute.

Booty and Abs: Single-Leg Bridge, on the Right

The single-leg bridge uses your hamstrings and glutes to sculpt, tone, lift, and strengthen your booty, all while your abs are getting a good workout, too, specifically in that six-pack zone. And the best part? You're getting all this work done with just one move and no equipment! Here's how to do it:

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat for 30 seconds.

Booty and Abs: Single-Leg Bridge, on the Left

Repeat on the left side for 30 seconds.