Keeping your heart healthy and muscles toned during the winter— even when it's too cold outside to get to the gym — is just as important as any other time of year. This workout will help you maintain your fitness without throwing a wrench into your social schedule. Done in 30 minutes or less, you need no special equipment at all. Best of all, it can be done anywhere, anytime.

The game changer for the workout is found at the end of each of the three circuits. High knees, lateral jumps and burpees are all high intensity and do an amazing job pushing your body's metabolism into overdrive. Give it all you've got and get ready to sizzle fat.

30-Minute, Equipment-Free Total-Body Workout

Total Time: 30 minutes

Equipment Needed: none

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Circuit 1:

  • 30 body weight squats
  • 20 step-ups (10 on each leg)
  • 60 seconds of high knees

Body weight squats: Squat down and stand back up, squeezing your butt both ways. Try to bring your thighs as close to parallel with the ground as possible.

Step-ups: Step up onto a sturdy chair, stair or a bench and bring your back foot up to meet the first. Step back down, one foot at a time and repeat with the opposite leg. Place your entire foot up on the step to make sure you get the most from this exercise.

High knees: If you can run in place, you can do high knees. The only difference is your knees are coming up as close as possible to your chest.

Circuit 2:
  • 30 wall push-ups
  • 20 tricep dips
  • 60 seconds of lateral jumps

Wall push-ups: Just like a traditional push up, but done against a wall. Walk your feet out further for more of a challenge.

Tricep dips: Go back to the step that you used for step ups and have a seat. Grip the edge of the step and walk your feet out so your bottom is no longer seated. With your arms supporting the weight of your upper body, bend them to about 45 degrees, then straighten back out. You'll feel the burn in the back of your arm in no time.

Lateral jumps: Stand in place with your feet a few inches apart, bend your knees and take a giant leap forward. Turn around and repeat. Remember to bend your knees before you jump and after you land.

Circuit 3:

  • 30 lunges (15 on each leg)
  • 40 arm circles
  • 60 seconds of burpees

Lunges: Take a big step forward with your right leg, bend your knee and lunge down. Stand up, step back and repeat with your left leg. Make sure your knee doesn't extend over your toes. If it does, walk your foot out a little further.

Arm circles: Standing tall, extend your arms straight out from your sides and make tight circles in a clockwise motion. After 20, reverse direction. Keep your arms as straight as possible to really fire up your shoulder muscles.

Burpees: Stand tall, drop down into a deep squat then place your hands on the ground. With hands firmly planted, spring your legs back into a straight arm plank position. Hop your legs back in again, then jump to the sky. How many can you do in 60 seconds?

Photo Credit: Stocksy


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