Even though spring is technically here, it’s still cold AF and the thought of going outside to get to the gym is painful enough to put any human in bed for the night with two bottles of wine and enough takeout to feed a large family.
As much as you don’t want to work out right now, warm weather will show up when you’re least expecting it and you’ll be completely unprepared. Like, you never know when the universe may call upon you to wear shorts again. Maybe today, and maybe the day after it will blizzard. Are you prepared? Luckily, we’ve compiled five moves that will work your whole body without any gym equipment required, meaning you can do them all while standing next to the heater in your room, and all your wine will be nearby for an immediate post-workout reward. Do each move for 45 seconds each with a 15 second break in between each one, then repeat the whole circuit 3-5 times in total. Stop making excuses and get to work.
1. Push-Up To Mountain Climber
Push-ups are mainly meant to build upper-body strength, but adding in a mountain climber will give you a cardio boost while getting your legs and core involved too. Start by doing one push-up. In a plank position, (or on your knees for newbies), place your hands under your shoulders and lower your body until your chest is about to touch the floor, and push back up. Then, run your knees into your chest for 6 reps, keeping your hands still over your shoulders. Keep this pattern going until time is up.
2. Star Jumps
Star jumps sound relatively easy, but you’ll feel the burn within seconds if you’re doing them right. The idea is to get your heart rate up while working your hip abductors, which is a fancy way of referring to your inner thighs. You’ll also work your arms by making a star shape with your body as you jump. Start in a narrow squat with your feet together and hands in front of you. Then, explode up into a high star-shaped jump, separating your legs and arms in the air and then bringing them back together as you land in that same narrow squat. Keep jumping until your downstairs neighbors complain.
3. Plank Shoulder Taps
After all those jumps, you probably hate us, so let’s channel that energy into getting super toned shoulders and a six-pack. The plank shoulder tap is exactly what it sounds like, and it’s a great move to work your core and your shoulders at the same time. Start in a high plank with your hands on the floor underneath your shoulders. Make sure your core is tight and you’re not channeling too much weight into your legs or feet (tip: squeeze your butt.) Pick up your right hand and tap your left shoulder, then repeat on the other side. Alternate for the full 45 seconds. If you find yourself swaying your hips or wobbling from side to side, separate your feet for more stability.
4. Lunge Squat Lunge
This move is all about the lower body, so the goal is to burn out your legs and butt. You should feel this tomorrow. You’ll be alternating between lunges and squats, so you’ll start by lunging toward your right side, then squatting facing frontwards, then lunging toward your left side. The key to an effective lunge is to keep your upper body straight with your shoulders back and relaxed. Step forward with your leg and lower your hips until both knees are bent. The goal is to touch your knee to the floor, or get it about an inch above. Then, squat down, keeping your butt behind your knees, like you’re sitting down on a chair. If you’re feeling energized and you know the movements well, you can add a hop in between in each one to make it harder.
If you’ve ever done a high-intensity cardio class or read any one of our fucking exercise articles, you’ve probably done burpees, and you know the struggle. Burpees are so torturous because they work your entire body and burn more calories than any cardio machine out there, so let’s get ‘em done. Start by standing with your feet shoulder-width apart and your arms at your sides. Then, lower your body into a squat and place your hands on the floor in front of you, jumping your feet back so that you’re in a plank position. Once your body is in a straight line, lower your chest to the floor and then bring it back up as quickly as you can. Then, jump your feet forward, outside of your hands, and jump up with your arms in the air. You’ll def feel these tomorrow, but keep it up and you’ll look unreal by the time it’s actually nice enough to be that girl who shows up to the gym in a sports bra.