No time for the gym? No problem. We've got a beginner-friendly solution [1] for you with some classic moves that'll have you sweating buckets!
"This is a great workout because it can be completed in just 14 minutes with just your bodyweight," said Coach Lee Wratislaw from Gold's Gym [2]. "You can do this workout anywhere; it's perfect for working the glutes, the abs, and burning off fat in a relatively short amount of time."
He calls this one The Challenger: "This workout is six rounds of four movements performed at 20 seconds on and 10 seconds off. You'll get 20 seconds of rest between rounds."
Descriptions for each move are ahead. Enjoy!
Jumping Jacks
- Stand up straight with your feet together and hands at your sides.
- Jump your feet out to the sides while you raise your arms over head.
- Return your hands and feet back to the starting position.
- You can speed up the movement to increase the intensity.
- Continue for 20 seconds. Rest for 10 seconds before moving on.
Squats
- Begin the movement with your legs shoulder-width apart.
- Descend your hips back and down.
- Keep your knees in line with your toes.
- Keep your chest tall and maintain lumbar curve as you return to your starting position.
- Continue for 20 seconds. Rest for 10 seconds before moving on.
Glute Bridges
- Lie flat on the floor with hands by your sides and feet planted on the ground about shoulder width with your knees bent.
- Pushing with your heels, lift your hips off of the floor until your knees, hips, and shoulders are in line.
- Squeeze your glutes at the top of the movement
- Lower your hips back to starting position.
- Continue for 20 seconds. Rest for 10 seconds before moving on.
Sit-Ups
- Lie on the ground with your knees bent and about shoulder width apart.
- Keep your arms folded across your chest or place your hands behind your head.
- If you place your hands behind your head, make sure you are not straining or pulling your neck through the movement.
- Keeping your feet and butt on the floor, raise your torso off of the ground so that it creates a V shape with your thighs.
- Return to starting positio.n
- Continue for 20 seconds. Rest for 10 seconds before starting the circuit over again.
Complete the circuit 6 times to finish the workout, with 20 seconds rest between each round.