Whether you’re off on a tropical vacation or you're stuck inside due to crummy weather, you don’t have to let your plans mess up your exercise schedule. The workout below requires no equipment whatsoever, but by the end, you’re guaranteed to feel tired, sweaty, and like every muscle in your body was used. Best part: The workout takes just 12 mindful minutes (and when you're working this hard, believe me, your head will be in the moment).
Here's how to do it: Set a timer for 12 minutes and complete the exercises on this list, moving on to the next activity as soon as you're done. When you finish the candlestick leg lifts, jump right back to the beginning (more 100-foot sprints!) and continue cycling through until the timer beeps—your goal is to do as many rounds as possible. Work as hard as you can for maximum results!
- 100-foot sprints
- 10 air squats
- 15 push-ups
- 20 walking lunges
- 50 mountain-climbers
- 10 candlestick leg-lifts
Pick two points about 100 feet apart. Point #1 will be your starting point. Sprint as fast as you can to point #2, pivot, and sprint back to point #1 to continue the rest of the workout. (If you’re working out inside or don’t have enough space to sprint, you can do 100 high knee sprints instead.)
Stand with your feet hip-width apart, pull your shoulders back, and engage your abs. Keeping your weight on your heels, push your butt and hips back as if you were sitting in a chair. Your goal is to lower down until the backs of your thighs touch your calves. Squeeze your butt as you rise back up and repeat, aiming for speed and control.
Start in a push-up position with your shoulders directly over your hands. Tighten your abs, glutes, and thighs, then lower yourself down so that your chest touches the floor. Push yourself back up into the starting position and repeat.
Start in a lunge position with your front knee touching or almost touching the floor. Without pausing, alternate legs, bringing your opposite leg forward into a lunge position. Continue alternating legs while moving forward.
Start in a push-up position with your shoulders directly over your hands. Bring one knee toward your chest as far as you can, then repeat with the other knee, so it feels like you’re running in place. Go as fast as you can while keeping your core tight.
Candlestick Leg Lifts
Lie on your back with your legs straight. Place each hand palm-down slightly wider than shoulder-width apart or under your glutes. Pressing your bellybutton down toward the floor, lift your legs off the floor while keeping your knees as straight as possible and your toes pointed. Just before your legs reach vertical, extend your torso to lift your lower back off the floor into a candlestick position. Lower back down with control, then repeat. (If this is too difficult, perform leg raises without the candlestick lift or while bending your knees on the way down.)