Whether it's too cold to make a trip to the local gym or you aren't sold on investing in a membership, you can still work out in the comfort of your own home. You don't even need weights or fancy equipment. This high-intensity interval training (HIIT) workout will target a variety of muscles with just your bodyweight and a little willpower.
The following exercises should be done in circuit form. Perform one after the other, with 10 seconds of rest in between each. Once you complete the circuit, rest for a minute before beginning the next round.
Beginner: Repeat circuit 2 times
Intermediate: Repeat circuit 3 to 4 times
Advanced: Repeat circuit 5 times
Note: To perform intervals, download an app like Interval Timer and set up the exact number of intervals you'll need (including a set for each leg, if applicable) before beginning. Breathe often, and challenge yourself to see results.
Warm-Up
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Start with a gentle warm-up to avoid injuries.
Try 30 seconds of toy soldiers (shown) for hamstrings and hips, and light air squats for hips and knees.
Box Squat
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1. Stand 4 to 6 inches from a box, chair or ottoman with your feet hip-width apart and hands in a fist in front of your chest.
2. Engage your core and initiate the squat with your hips, sending them behind you. Keep your back flat, chest up and eyes looking straight ahead.
3. Lower until you're barely touching the box. Pause for a second at the bottom without resting.
4. Return to standing, keeping tension in your lower body throughout the movement. Continue for 30 seconds.
Note: Perform box squats continuously, slow and under control, barely grazing the surface. Adding a box squat takes away the advantage of momentum that is often used during regular squats.
Squat Jump
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1. Stand with your feet hip-width apart and your hands in a fist in front of your chest.
2. Engage your core and glutes and initiate the squat with your hips, sending them behind you. Keep your back flat, chest up and eyes looking straight ahead.
3. Squat until your thighs are at least parallel to the floor.
4. Immediately press through your heels and explode out of the bottom of the squat as you jump as high as you can. Straighten your legs and swing your arms slightly behind you for assistance.
5. Land softly—through the toe, ball, and then heel of your foot—with your knees bent to absorb the momentum. Continue for 30 seconds. Breathe after each rep.
Two-Point Plank-to-Crunch
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1. Begin in a full plank (or push-up) position with your feet hip-width apart.
2. Slowly extend your right arm and left leg simultaneously until they are parallel to the floor.
Two-Point Plank-to-Crunch Part 2
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1. Bring your right elbow to your left knee.
2. Continue on same side for 30 seconds before switching.
Mountain Climbers
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1. Begin in a full plank (or push-up) position with your feet hip-width apart.
2. Quickly bend your right knee between your arms toward the center of your chest. Return your right foot to the starting position and simultaneously bring your left knee to your chest. Continue this alternating pattern for 50 seconds.
Burpees
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1. Begin in a standing position, preferably at the top of a mat, with your feet hip-width apart and arms by your sides.
2. Engage your core and squat down. Lower your hands to the floor, slightly to the outside of each foot, with your fingers spread.
3. Explode your feet back into the top of a push-up position and quickly (but softly) drop your torso and legs to the floor, keeping your toes planted and your hands by your shoulders.
Burpees Part 2
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1. Press back up into the top of a push-up position and immediately jump your feet in between your hands.
2. Instead of returning to the standing position, immediately explode upward from the squat position, jumping into the air. Straighten your body and lift your arms straight overhead. Land softly. Continue for 50 seconds.
Dips
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1. Stand a few inches in front of a chair, ottoman or couch with your feet hip-width apart and facing away from the chair.
2. Place your palms on the edge of the chair with your fingers pointed downward. Rest your weight on your hands.
3. Walk your feet out about two or three feet.
Dips Part 2
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1. Lower your hips into a dip, bringing your bottom as close to the floor as possible until your triceps are parallel to the floor. Squeeze your glutes and abs and use your triceps to push back up and return to the starting position, until thighs are at least parallel to the floor. Continue for 30 seconds.
Note: For an extra challenge, lift one leg parallel to the floor for the entire 30 seconds, then switch legs for time.
Single-Leg Hip Bridge
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1. Place a chair, box or ottoman at the edge of a mat.
2. Lie on your back in front of the chair, with both of your knees bent 90 degrees and your feet resting on the edge of the chair. Your arms should be straight and your palms should be by your sides and facing down.
3. With your knees aligned, straighten your left leg and lift your hips slightly off the floor. This is your starting position.
Single-Leg Hip Bridge Part 2
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1. Squeeze your glutes and use them to press your hips up until your body forms a straight line from your upper back to your right knee.
2. Keeping your left leg straight and elevated, lower your hips slowly to just above the mat. Continue for 30 seconds before switching sides.
Cat Perry
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Cat Perry is a fitness magazine deputy editor and writer, and a fit-travel blogger, covering breakthroughs in exercise, gear, action sports, wellness, nutrition and travel. Her work has appeared in Men's Fitness, MSN, Muscle & Fitness Hers, Muscleandfitness.com, Dealnews.com, and Pride Life.
Her blog, Over and Outside, features her experiences as she travels the globe to find the latest trends in fit, healthy and adventurous living. To unwind, she enjoys kayaking, hiking, trail running, and pushing limits while strength training.
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