Fit in a full-body workout at home or in the gym when you’re strapped for time. Some days, even fitting in a 30-minute workout can be next to impossible. Even when you’re short on time, you can still fit in a complete workout at home. If you only have 15 minutes, you’re going to want to make every second count.
The following moves are a sneak peek at the fat-blasting, cal-torching method. Sprinkle a few of them into your routine for an extra kick. Or string them together for a total-body circuit: Start with the first exercise (1a) and complete as many reps as possible in 30 seconds; then do the same with the second exercise (1b), without resting in between.
Repeat two more times (for a total of three rounds), then rest one minute. Move to the next round (2a and 2b) and follow the same pattern. Continue until you’ve finished all eight exercises. It will take just 15 minutes!
To turn it into a 30+ minute workout just add 1-2 sets
1A Chest Press With Legs Extended:
You’ll build a stronger upper body while tacking on a major core challenge with every rep—and don’t be surprised when you start cranking out stronger pushups! (FYI: You can make this move easier by bending your knees or putting your feet on the floor; make it harder by holding your legs closer to the floor.)
Lie faceup on the floor, holding a dumbbell in each hand, legs extended.
Bring your elbows out to the side and raise the weights above your chest, palms facing forward, so that your upper arms are on the floor and your elbows are bent at 90 degrees; lift your legs into the air, feet together (A).
Keeping your core tight and lower body still, press the weights directly above your chest until your arms are fully extended (B).
Pause, then slowly lower back to start.
That’s one rep.
1B Lateral Bear Crawl:
There is something I just love about primal moves, yet they’re often underutilized. This one exercise works your entire body—a reminder that it doesn’t have to be fancy to be effective.
Get down on your hands and knees in a tabletop position, with your arms and thighs perpendicular to the floor and your knees bent 90 degrees.
Without allowing your lower back to rise or round, brace your abs and lift your knees a few inches off the floor (A).
Keeping your hips parallel to the floor, slowly step your right hand and foot a few inches to the right (B); followed by your left hand and foot.
Repeat to the other side and continue alternating back and forth.
2A Plank Jack:
This fresh alternative to mountain climbers will boost cardio and core strength, plus activate smaller, supporting muscles in your hips and glutes.
Get into a pushup position with your hands flat on the floor directly under your shoulders and your legs extended, feet together (A).
Keeping your core tight and your body in a straight line from head to heels, jump your feet away from each other (like you would for a jumping jack), landing lightly on your toes (B).
Quickly return to start.
That’s one rep.
2B Jump Start:
This simple yet explosive drill helps develop both power and endurance in your quads, hamstrings, and glutes. Go all out for 30 seconds and, trust me, you’ll be breathing hard and your legs will be burning!
Standing with your feet together, step back with your right leg and bend your left knee until your thigh is nearly parallel to the floor; keeping your back flat, lower your torso toward your left leg, reaching your right hand to the floor and your left hand behind you (A).
In one motion, press through your left heel to stand up and jump into the air while driving your right knee and left arm forward and swinging your right arm behind you (B).
Reverse the movement to return to start and immediately repeat on the other side