Fitting time in to exercise can be tough. What if you don’t have time to hit the gym for hours during the week? Or what if you’re tying to save cash instead of paying for a ridiculously expensive gym membership?
Never fear: Anna Kaiser, celebrity trainer and founder of AKT in Motion, showed us a quick workout that you can literally do anywhere. There’s no equipment required — all the moves use nothing more than your body weight. A few of the body-sculpting exercises are a little dancey (Kaiser trains Shakira, after all), which not only adds some fun variety into your routine, but will keep your heart rate pumping and increase fat burn as you tone. Cardio that doesn’t involve running? Yep, it’s possible. (You can thank us later.)
Kaiser recommends performing the following moves in cardio/strength circuits. For the first two moves, perform one set of each, and then go back and do a second set of each. Do the same thing for moves 3+4 and then 5+6.
1HIIT It!
Start in a lunge position, with your right leg out in front of the left. Place the opposite arm next to the front foot. The other arm should be back in the air pointing toward the back leg. Then, in one fluid movement, jump up straight, pulling the left leg out and in front. Bring the right foot up to meet it. Lift your body up as tall as possible, and end on your tiptoes. Swing your arms as you lift your body for momentum, ending with them in an L position at the top of the move. Then, jump back into the starting lunge position, starting with putting the right leg in place, and then following with the left leg.
Do 20 times on each side.
2Corkscrew
Get on your hands and knees. Start with your right left arm up and across your body, and your right leg bent and out to the side (very inelegant explanation: like you’re a dog assuming its position against a fire hydrant). Hold your core tight and keep your back flat. Reach your left arm back behind your body, as far as you can. At the same time, keep your leg in its bent position and pull it to the left to meet your arm. Go back to starting position, making sure to keep your torso tight — you’ll feel the crunch in your abs and obliques.
Repeat 20 times on the right. Switch and repeat 20 times on the left.
3Switch Jumps
Stand with legs shoulder-width apart, slightly bent. Lean forward with your torso, with your left arm crossed in front of your body, and the right straight out behind you. Wind up your arms, and swing them in and out as you jump straight up into the air and turn your body to the left. The move is basically jumping through the air and switching the way you’re facing, while switching the arms from bent to straight a few times to propel you. This move will get you sweaty, fast.
Do 20 jumps, switching sides. After completing one of the other strengthening moves, do another set of 20 Switch Jumps.
4Single Leg Teaser
Lie flat on the ground with your legs out straight and arms stretched out straight behind your head. Squeeze your core and keep your belly button tight to your spine, being careful not to arch your back. Slowly, roll your body up, keeping your core engaged, and as you do so, bring your right knee into your chest. Grab your knee and hold for a second or two. Roll back down to starting position.
Repeat 10 times on the right. Then do the same 10 times on the left.
5Oblique Twist
Sit in a V position, with your legs up in the air, together and bent, torso and chest lifted, and your arms back out behind you and to the side resting on the ground for support. Keep your abs engaged, and be sure not to arch your lower back. Slowly twist your torso to the right, straighten out your right leg in front of you, and cross your left over the top to your right side. Bring legs back to center.
Repeat this scissor motion to the right 20 times. Repeat 20 times on the left.
6Side Cincher
Get into a side plank position on your left side. Instead of stacking the right foot on top of the left, bend the leg and rest your foot on the ground behind your body. Hold your right arm out high and slightly curved above your head. Next, kick the right leg out in front of your body, and move your arm down and back, reaching far out behind your body. Move back to the starting position.
Repeat the kicking movement 10-15 times. Switch sides and repeat on opposite leg.
READ MORE: 6 Strength Training Exercises You Can Do on a Treadmill
