When going to the gym makes you feel meh, this bodyweight workout has you covered. It's quick (just 20 minutes!) and can be done anywhere you can fit an exercise mat—at home, in a hotel or dorm room, or even outside.
Fitness instructor Sandra Augustin guides you through this ladder workout (a method of training that increases or decreases the difficulty in small increments) that can be completely customized for you. It's set up in four parts, or “layers.” First is an easy warm-up that will introduce you to the five moves. In parts two and three, you’ll slightly alter each move to increase the difficulty if you're ready. If it's too intense, stick to the easier modification of the move until you build up to the advanced option. Finally, part four challenges you to do each move as fast as you can. And then you're finished!
Another great thing about this routine is that it's a simple set that's easy to memorize. So once you get the hang of it, you can bust it out whenever and wherever you want to squeeze in a sweat session.
Ready to try it out? Press play below!
To recap, complete 4 rounds of the following exercises in order. Work your way down the ladder of reps for each move (25, 20, 15, 10, and 5). Each round gets progressively more challenging.
- Squat
- Mountain Climber
- Reverse Lunge/Plunge (Power Lunge)
- Butterfly Sit-Up
- Burpee
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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