Written by Meghan Burrows BSc., PTS, RTS | Photography by Paul Buceta | Model Bryana Turner
Don’t let the busy holiday season keep you from keeping your physique on point and feeling energized. We’ve got you covered with these three bodyweight workouts you can do anywhere in less than 10 minutes. Each circuit is approximately seven minutes and is designed to increase endorphin levels and lower cortisol (the stress hormone) levels. These circuits can be completed back to back for a serious sweat, or you can spread them out throughout the week. Taking a mental break from the hustle and bustle will reduce your stress and keep your metabolism hormones high.
Workout 1: Quads & Triceps
How to: Set a timer for 7 minutes. Perform 10 reps of each exercise with no rest in between. Complete as many rounds as possible in 7 minutes, resting only when needed. Record your score and try to beat it the next time!
Set up: Begin on your hands and knees with your hands directly under your shoulders. Rotate the forearms inward 45 degrees to form a diamond with the hands, elbows pointing out. Raise your knees off the ground and turn your heels inward, pushing your knees out. Keep your back flat (a).
Action: Keeping your lower body stationary, bend your elbows and lower your body towards the floor (b). Do not let your knees touch down. Press away from the floor to return to starting position, and repeat.
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Set up: Get into a high plank position with your hands close together and your elbows tight to your sides (a).
Action: Bend your elbows and lower yourself to the ground keeping your elbows close to the ribcage and keeping your core in line with your chest (b). Extend your arms to press back up to the starting position, and repeat.
Modification: If you cannot perform this with full bodyweight, start on the knees.
Set up: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees. Extend your arms straight out in front of you (a).
Action: Bend your knees and lower the body down until your hips are parallel with the knees (b). Driving through the heels, push to the top of the squat position, squeezing the glutes as you come up. Repeat.
Action: From this reverse plank position kick out the right foot, straightening the right leg. Lower the right leg back to starting position and repeat with the left leg until 10 repetitions have been completed on each leg.
Workout 2: Glutes & Core
How to: Set a timer for 7 minutes. Perform 15 repetitions of each exercise with no rest in between. Once you have completed all four exercises, rest for 30 seconds. Repeat the circuit until the time is up.
Set up: Sit with your back flat against a wall and legs bent 90°. Your with feet should be slightly in front of your knees and wider than shoulder width apart.
Action: Holding this position, squeeze your calves and raise your heels off the ground. Lower back down with control.
Set up: Get into plank position with your forearms flat on the ground, legs extended behind you and core tight (a).
Action: Without twisting the hips, reach out with one arm and extend until it is straight (b). Slowly bring the arm back to the starting position and repeat on the other side. Continue alternating until you have completed 15 reps per side.
Set up: Begin on all fours with your arms straight and toes tucked (a).
Action: Lift your left hand off the ground and right foot off the ground (b). Pivot on your left foot and kick your right leg straight out to the left, balancing on your right palm (c). Rotate back to the starting position, then repeat with the opposite leg. Repeat until you have completed 15 reps on each leg.
Action: Squeeze the glutes and hamstrings to lift the hips off the floor until hips are fully extended (b). Lower the hips back down with control until the glutes just touch the floor, then immediately repeat. Complete all reps on this side, then switch legs and repeat.
Workout 3: Abdominals
How to: Perform each exercise for 50 seconds with no rest in between. After you have completed all 4 exercises, rest for 1 minute with full, deep breaths. Repeat the circuit again for a total of 6 minutes. For a 7-minute workout, complete the 60 second bonus at the end if desired.
Action: Without twisting the hips, reach up with the right hand to tap the left shoulder (b). Repeat with the right hand, moving as fast as possible without rotating the core.
Action: Slowly bring one knee into the chest (a), pause, then twist the knee over to the opposite shoulder (b). Bring the knee back to starting position and repeat with the other leg. Continue alternating until the time is up.
Action: Contract your core and sit up. At the top of the move, perform two quick jabs, first with the left, then the right (b). Lower back down with control, and repeat.
BONUS! After completing two rounds, hold plank for 60 seconds.