A circuit routine is one of your best options if you are short on time. Your heart rate will remain elevated throughout the workout since there aren't any rest periods between moves. Hit the backyard for this no-equipment-necessary workout that's perfect for every member of the family.
Do each movement for 30-60 seconds and repeat the circuit three times for a quick and effective workout for the whole body.
Burpees
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Start out in a low squat position with hands on the floor. Next, jump your feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up to repeat.
Single Leg Deadlift
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Start in a standing position with your feet together. Lift your right leg slightly, and hinge your arms and torso parallel to the ground while raising your right leg behind your body. Keep your left knee slightly bent and reach your arms as close to the floor as possible. Raise your torso while lowering the right leg. Switch legs.
Wall Sit
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Slowly slide your back down a wall until your thighs are parallel to the ground. Make sure your knees are directly above your ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to feel the quake and shake).
Push-Up
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Start out in plank position and bend your arms. Keeping your elbows tucked in and in a controlled motion, lower your body to the floor. Return to the starting position.
Triceps Dip
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Grab the edge of an elevated surface, such as a bench or step, and bend your arms down to a 90-degree angle. Straighten again while your heels push towards the floor. To make it a little harder, lift one leg off the ground.
Bridge
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Lie on your back with your knees bent and feet hip-width apart. Place your arms at your side and lift up your spine and hips. Only your head, feet, arms and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down then lift back up.
Side Plank
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Get in a standard plank. Roll to the side and come up on one foot and forearm. Make sure your hips are lifted and the core is engaged then hang tight.
Inchworm
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Stand up tall with your legs straight and fingertips touching the floor. Keeping the legs as straight as possible, walk the hands forward until you're in a push-up position. Take small steps until your feet meet your hands in the original position.
Mountain Climber
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Starting in plank position, bring your right knee to your chest then return it to the original position. Now switch legs. Repeat on both sides for 30 to 60 seconds.
Plank
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Hold for 20 to 60 seconds, keeping your butt in line with your body and your core tight.
Burpees
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Start out in a low squat position with hands on the floor. Next, jump your feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up to repeat.
Single Leg Deadlift
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Start in a standing position with your feet together. Lift your right leg slightly, and hinge your arms and torso parallel to the ground while raising your right leg behind your body. Keep your left knee slightly bent and reach your arms as close to the floor as possible. Raise your torso while lowering the right leg. Switch legs.
Wall Sit
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Slowly slide your back down a wall until your thighs are parallel to the ground. Make sure your knees are directly above your ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to feel the quake and shake).
Push-Up
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Start out in plank position and bend your arms. Keeping your elbows tucked in and in a controlled motion, lower your body to the floor. Return to the starting position.
Triceps Dip
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Grab the edge of an elevated surface, such as a bench or step, and bend your arms down to a 90-degree angle. Straighten again while your heels push towards the floor. To make it a little harder, lift one leg off the ground.
Bridge
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Lie on your back with your knees bent and feet hip-width apart. Place your arms at your side and lift up your spine and hips. Only your head, feet, arms and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down then lift back up.
Side Plank
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Get in a standard plank. Roll to the side and come up on one foot and forearm. Make sure your hips are lifted and the core is engaged then hang tight.
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