At-Home Workout for 6 More Weeks of Winter

What we feared would happen did: stalwart weather-predicting Phil saw his shadow and it looks like The Worst Winter We Care to Remember will stretch on another six weeks.

Let's look on the bright side, shouldn't we? This means you have more than a month to sculpt your hottest spring body from the comfort of your warm, cozy home.

We've got the living-room plan to get you there. Try this super-effective, 20-minute, no- (er, little) equipment routine 3 to 4 times a week, and come mid-March, your shadow's going to be looking pre-tty sexy.

More30-Minute Winter Workout Routine

The Plan: Do each move with no breaks in between exercises. When you're done with all five moves, take a one-minute breather. Repeat twice more. (Ahem. That means three rounds total.)

The Moves:

1. Couch Decline Push-ups

Plant your feet on the edge of your couch and your hands shoulder-width apart on your floor, keeping your back flat and abs engaged. Bend elbows to slowly lower down, press through palms to push back up. Too spicy? Modify! Reverse your body position so your hands are shoulder-width apart at the edge of the couch cushion, feet on the floor. Do 10 reps.

More30-Day Push-Up Challenge

2. Coffee-Table Rows

Lie underneath a sturdy coffee table (No coffee table? A sturdy kitchen table, desk or chair works too) with your chest directly beneath the edge. Grasp the top of the table with hands wider than shoulder-width, palms down, and pull yourself up, keeping back flat and abs engaged, until chest is at or near the edge. Slowly lower back to start. Do 10 reps.

3. Magazine Wall Squats

Grab a magazine/your iPad and flip to a one-page story you've been meaning to read (here's a suggestion). Go stand with your back against a wall, sink into a squat with your thighs parallel to the floor, knees at 90-degree angles. Read the first third of the story, or until you hit one minute of wall-squatting, whichever comes first. (You'll read the second third on your second round of this workout, and the last third on your third round. Look at you. Improving mind and matter!)

MoreHow to Create a Custom Workout Plan

4. Slo-mo Lunges

Stand in front of your TV and sink into a right side lunge, knee bent 90 degrees and directly over ankle, butt back, hands together in front of chest. Without rising up, slowly shift your weight to the center, and then to the left, so you're now in a side lunge on your left side (Go slow enough that this takes you about 10 seconds). Continue for the length of two commercials.

More30-Day Lunge Challenge

5. Elbow-to-Cushion Crunches

Lie on your floor with knees bent, feet planted directly under the edge of your couch, hands behind head. Slowly crunch up and reach your right elbow to the outside of your left knee, trying your best to tap your elbow to your couch cushion (you may not get all the way there; that's OK!). Slowly return to start, and repeat on opposite side for one rep. Do 15 reps.


Image Credit: Stephanie Rausser

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About the Author

Marissa Stephenson

SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.
SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

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