Who needs a gym?  With this bodyweight workout, you can tone your entire body anywhere.  Our no-equipment workout will get your heart rate up while building metabolism-boosting muscle.  Just print this poster, and get your sweat on anytime you want!

So you only have 15 minutes.  No problem.  You can still work your entire body and burn 150 calories!  Yep, we will warm you up, work you out, and cool you down in a quarter of an hour.  Just grab a pair of light- to medium-weight dumbbells.  Ready.  Set.  Burn!

This workout is short and focused, with bodyweight exercises that target either the abs, the legs, or both.

Directions:  Warm up with five minutes of light cardio, then perform this five-exercise circuit three times.  Cool down with three minutes of stretching.

Good Morning

Reps:  15

• Stand with your feet hip-width apart, and place your hands on your hips.
• Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at that hips, until your back is almost parallel to the floor.  Keep a slight bend in your knees as you bend forward.
• Return to standing, squeezing your glutes when you are upright.  This completes one rep.

Side Lunge to Curtsy Squat

Reps:  12 each side

• Step your right leg wide to the left, coming into a lateral lunge, bending your right knee.  Keep your chest lifted and your weight in your right heel.
• Push off with your right foot, and cross the right leg behind your left, coming into a curtsy squat, bending both knees.  This completes one rep.
• Step out to the right, returning to your side lunge; continue alternating between these two moves for a total of 12 reps.  Then repeat on the other side.

Side-Walking Plank

Reps:  10 reps, alternating sides

• Begin at the end of your mat in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left, as you step your left foot to the left.  Then simultaneously step your left hand and right foot to the left, returning to plank position.  Your hands move together as your feet step apart.
• Repeat this for three steps to the left to complete one rep.  Then reverse directions.  Be sure not to let your pelvis lower or lift as you move side to side.

Crunchy Frog

Reps:  10

• Begin sitting, balanced just behind your sitz bones, rock back slightly to lift your feet off the floor;  gently pull your knees to your chest.
• Release your knees to extend your legs as you roll back, keeping your shoulder blades off the matt, opening your arms to the sides
• Inhale and return to the starting position to complete one rep.

Sumo Squat

Reps:  15

• Stand with legs wide and toes pointed outward slightly.  Place your hands at your head with elbows wide to challenge your abs as you do this move.
• Bend your knees until they are over your ankles.  Your feet should be far enough apart that your thighs are parallel to the floor and your knees near 90 degrees.  Push through your heels to straighten your legs.  This completes one rep.

The Workout

This quick, full-body workout will help you stay fit no matter where you are.  With no equipment needed to work your entire body, there really are no excuses.  Plus, it's short!  This workout, including warmup and cooldown, takes between 20 and 30 minutes.  It all depends on how much rest time you take between circuits.

Directions:  Warm up with five minutes of light cardio, then perform this five-exercise circuit three times.  Cool down with three minutes of stretching.

Goblet Squat

Reps:  15

• Start standing with your feet wider than shoulder width.  With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.

Push-Up

Reps:  12

• Come into plank position with your arms and legs straight, shoulders above the wrists.
• Bend your elbows out to the sides and lower your chest toward the ground.  Stop as soon as your shoulders are in line with your elbows.  Exhale feels the abs pull to the spine to help you straighten your arms.  This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

Side Bridge

Reps:  12 each side

• Start lying on your left side with your weight on your elbow.  Your legs are almost straight and your feet stacked with the right on top.  Inhale to prepare.
• Exhale, pull your abs to your spine, and lift your pelvis off the floor, coming into a side elbow-plank.  Really lift your bottom waist up.  Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too).
• Hold for three seconds.  Lower your pelvis back to the floor slowly and with control to complete one rep.

Gate Swing

Resp:  15

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward.  Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your feet together to complete one rep.

Frog Crunch

Reps:  15

• Start on your back with your hands behind your head and your elbows wide.  Keeping your heels together and toes pointed out, bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor.
• Keeping your abs engaged and heels together, lengthen your legs away from your center as you lower your head to the floor.
• Draw your legs back into the frog position to complete one full rep.  Make sure to pull your navel to your spine throughout this exercise.

The Workout

We love adding lengthening moves into our strength training, and this workout does just that.  These feel-good bodyweight exercises will stretch you out while toning you all over.

Directions:  Warm up with five minutes of light cardio, then perform this five-exercise circuit three times.  Cool down with three minutes of stretching.

Walkout

Reps:  5

• Stand at the back edge of your mat and reach your arms overhead, lengthening your spine.
• Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat.  If your hamstrings are tight, bend your knees a bit to take tension off the muscles.
• Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
• Hold the plank for a few seconds to really wake up your core before walking your hands back toward your feet, returning to the deep forward bend.
• Slowly roll up to standing, letting your head hang and keeping your neck relaxed.  When your return to standing, reach your arms toward the ceiling to complete one rep.

Triceps Dip and Tabletop Hold

Reps:  15, hold tabletop for 30 seconds

• Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt.  Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
• Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows, this completes one rep.
• After 15 reps, press your pelvis up and come into a tabletop position, with your shoulders and knees at 90-degree angles and your torso parallel to the floor.  Your butt is working and your chest is stretching in this position.

Down Dog Push-Ups

Reps:  10

• Begin in a Downward Dog, an inverted V position, stretching your calves and lengthening your spine.
• Lower your elbows gently to the floor, coming into into a Quarter Dog position.
• Press your hands into the floor to straighten your elbows, and pull your navel up toward your spine to move the pelvis up and back.  Return to your Down Dog to complete one rep.

Walking Lunges

Reps:  20, alternating sides

• Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles.  The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
• Press you right heel into the ground and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.  This completes two reps.

Single-Leg Deadlift

Reps:  10 each side

• Stand with all your weight in your right foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your left leg behind you.  Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
• Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the left foot lightly on the ground.  This completes one rep.

The Workout