If you go to the gym right before 9am or right after 6pm, you know how annoying it can be to get around the place during workout rush hour. As much as we’d all love to work out in an empty gym with the whole place to ourselves, it’s v unrealistic unless you’re like, a psychotic morning person or like, super rich. Luckily for you, we’ve put together a workout can literally be done with one mat in a tiny corner of the gym, so you don’t have to bother waiting for a machine to become available or for people to step away from the dumbbell racks. Here’s a quick workout that will tone your whole body and burn a ton of calories while staying in one space the whole time.
1. Walkout Push-Ups
The walkout push-up is a great warm-up move because it gets your lower and upper body working without diving right into a cardio or strength move. The idea here is to first warm up your hamstrings by starting in a standing position and folding your arms and head forward, and then get your upper body warmed up by crawling your hands out to a plank position. Once you’re in your plank, perform one push-up (drop to your knees if you have to) and then crawl your hands back to your ankles to stand back up, engaging your core at the top each time. Start off slow, and then try to speed up on your last few reps. Do 10 of these in total.
2. Glute Bridge To Oblique Reach
This is another lower and upper body movement, but this time you’re working your butt and your obliques, aka your side abs and love handle region. Start by lying on your back with your knees bent and your feet on the ground. Then, extend one leg straight out and lift your hips into a bridge, squeezing your glutes and specifically feeling the burn on that same side. After the bridge, lower your hips back to the ground and reach your arms toward the straight leg while extending the leg upwards. Remember that you’re crunching with your abs, so don’t just use your arms to swing your body up. This combo is slightly complicated since it’s technically two moves in one, so you can take your time on these until you get the hang of it. Do eight reps on each side.
3. Tricep Extensions
You’ll need a weight for tricep extensions, but it shouldn’t be too hard to find because you can literally use whatever you want—a dumbbell, a weighted medicine ball, or a kettlebell. If you have a kettlebell available to you, you’re gonna hold it by its horns (AKA the non-bell part) and lift it up over your head, keeping your elbows straight forward and your arms tight. Then, extend the bell toward the back of your neck, using your triceps to bring the weight up and down each time. If you feel like your elbows are widening out to the side, take a break and reposition yourself. The tricep muscles are really what give your arm that toned, sculpted look, so go heavy on these and take your time. Aim for 10-12 reps.
4. Deadlift To High Pull
The good news with this move is that you can use the same weight you were just using. Again, this is a combo move, so you’re totally killing two birds with one stone by working your legs and your arms in one exercise. Place your kettlebell on the ground in front of you, and make sure it’s between your legs, but like an inch or two forward. Then, bending your knees slightly, you’re going to hinge your hips backward and lift the kettlebell keeping your arms straight, bringing it to your waist as you hinge the hips forward. That’s the deadlift part. Then, you’re gonna pull the kettlebell up to your chin, using your shoulders to row upright, with your elbows wide towards the sides. Once you complete one rep, bring the kettlebell down to the ground and do five more.
5. Squat Jumps
Now that we’ve done a bunch of strength work, it’s time for some cardio. Your legs burn the most calories out of all the muscles in your body, so doing jumping exercises while combining squats or lunges is super effective. It’s also really hard, so pace yourself. Start in a squat position, making sure your knees are behind your feet so you don’t hurt yourself. Get super low, and then jump up explosively while straightening out your legs and arms. Aim for 20 reps here, but you might want to die by the time you get to 15. Try to fight through it.
Burpees are annoying and difficult, but there’s a reason you see them in every fitness magazine and at every workout class—they WORK. 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. Do 8-10 of these, depending on your energy at this point in the workout. Also, keep in mind this is a full-body move, so make sure you follow the motions without just slamming your body down to the ground in the sloppiest way possible.
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Whether you spent the past week indulging in your grandmother’s kugel or eating enough Peeps and chocolate Easter eggs to give you a three-month sugar high, I think we can all agree we could use a quick high-intensity sweat session to burn some of that shit off. In case you’ve been under a rock or on your couch for the past year, high intensity interval training, or HIIT is basically where you do short intervals of intense exercise where you feel like you might die followed by a brief recovery period. HIIT, so hot right now. Anyway, this workout is only 10 minutes, so you literally have no excuse not to get it done and go as hard as you can during every interval. The idea is to do each of these five moves for 45 seconds with 15 seconds of rest in between them, and then repeat all five one more time. You’ll probably be panting on the floor by the end, but you’ll thank us when your shorts from last summer still fit. Here’s the workout:.
1. Mountain Climbers
Mountain climbers are a great move if you’re doing them right, because they work your abs, shoulders, and legs while giving you a cardio workout. Place your hands on the floor with your shoulders over your wrist and your legs straight back in a plank position. Then, climb your knees into your chest one at a time while engaging your core. The faster you go, the higher you’ll get your heart rate and the more calories you’ll burn.
2. Jump Squats
Your legs burn the most calories out of all the muscles in your body, so doing jumping exercises while combining squats or lunges is super effective. It’s also really hard, so pace yourself. Start in a squat position, making sure your knees are behind your feet so you don’t hurt yourself. Get super low, and then jump up explosively while straightening out your legs and arms. Keep going until the 45 seconds are up, or until you literally can’t feel your ass anymore. Either one works.
Froggers sound cute and innocent, but as soon as you start, you’ll notice they’re fucking brutal. Stand with your feet spread about shoulder width apart and bend at your knees with your palms on the ground slightly in front of you. Keep your palms on the ground the whole time while you straighten your legs out behind you by jumping your feet backward, and then jump them inward close to your hands. This move is similar to a squat thrust, but you’re staying low close to the ground the entire time without standing all the way up. If you’re doing it right, you should feel the burn in your arms, legs, and butt.
4. Tuck Jumps
If the idea of tucking your knees to your chest while jumping sounds like you’d rather take a Xanax and pass out on the couch, pay attention. Tuck jumps are a plyometric move that shoots your heart rate up in seconds, so you’ll burn a ton of calories and look like an idiot while doing it. Starting in a normal standing position, jump up, bringing your knees as high as you can, ideally tucking them into your chest. 45 seconds will be tough, but the trick is to keep jumping without resting in between so you don’t have to overthink it.
Burpees are the ultimate hell when it comes to HIIT workouts, but let’s just say, if it’s not intense, it’s not doing much for you. Burpees are the exercise we all know and hate, and we’ve written about them in almost every single workout article, but in case you’re not getting the hint: START DOING BURPEES. 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. This is a full-body move, so make sure you follow the movements without just slamming your body down to the ground in the sloppiest way possible.