Scheduling your workouts is great, but sometimes life gets in the way—and you can kiss that gym session or barre class good-bye. For those moments, we bring you this: a quick, total-body workout you can do in the comfort and convenience of your home.
All you need is a resistance band. The thinner the band is, the less resistance it offers, so choose one that'll make you feel like you're working (yellow usually indicates a medium resistance that works for most people). You'll alternate between small, isolated movements that strengthen every muscle and high-energy bursts of cardio that will keep your heart rate up. That combo is what makes this workout so effective. Just grab a mat and your band to get started.
To recap: You'll need a resistance band. You'll perform a dynamic warm-up for about 2 minutes, followed by a 22-minute workout (see below), with a 4-minute cool-down. The workout is made up of 10 moves performed for about 60 seconds each. The sequence is repeated twice:
- Lunge Walk
- Hop With Arm Swing
- Isolated Leg Swing
- Twister
- Resistance Jogger
- Plank with Leg Raise
- Standing Leg Circle
- Squat With Step
- Plank With Leg Tap
- Hip Thrust
Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!
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