You don't need a gym membership to sculpt a great body. In fact, you don't even need equipment. Tone your arms, legs, and abs and burn fat anywhere with this super-simple body-weight workout.
Do exercises one through eight with no rest in between and then repeat the entire sequence. In future workouts, work your way up to five sets.
1. Jumping Jacks
Rest: 0
Stand with your feet together and your hands at your sides (a). Simultaneously raise your arms above your head and jump just enough to spread your feet out wide (b). Without pausing, quickly reverse the movement and repeat.
Duration: 30 seconds
2. Prisoner Squat
Reps: 20 • Rest: 0
Stand with your feet spread shoulder-width apart. Place your fingers on the back of your head (as if you had just been arrested) (a). Lower your body as far as you can by pushing your hips back and bending your knees (b). Pause, then slowly push yourself back to the starting position.
3. Close-hands Pushup
Reps: 20
Get down on all fours and place your hands on the floor directly under your shoulders (this works your triceps harder) (a). Lower your body until your chest nearly touches the floor (b). Pause at the bottom, and then push yourself back to the starting position as quickly as possible. Keep your elbows tucked close to your sides as you lower your body.
TIP: If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.
4. Walking Lunge
Reps: 12 • Rest: 0
Stand with your feet hip-width apart and your hands on your hips (a). Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees (b). Pause, then raise up and bring your back foot forward so that you move forward (like you're walking) a step with every rep. Alternate the leg you step forward with each time.
5. Mountain Climber
Reps: 10 • Rest: 0
Assume a pushup position with your arms completely straight (a). Lift your right foot off the floor and slowly raise your knee as close to your chest as you can (b). Return to the starting position. Repeat with your left leg. That's one rep.
6. Inverted Hamstring
Reps: 8 • Rest: 0
Stand on your left leg, your knee bent slightly (a). Raise your right foot slightly off the floor. Without changing the bend in your left knee, bend at your hips and lower your torso until it's parallel to the floor. As you bend over, raise your arms straight out from your sides until they're in line with your torso, your palms facing down. Your right leg should stay in line with your body as you lower your torso (b). Return to the start. Repeat the prescribed number of reps on your left leg, then do the same number on your right.
7. T-stabilization
Reps: 8 • Rest: 0
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That's one rep.
TIP: As you rotate your body, pivot on your toes and then lower your heels to the floor.
8. Run In Place
Duration: 30 seconds
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