Ready to get sweaty using only your bodyweight?

Try this lower-body and core workout that will get you on and off the mat in 17 minutes.

Atkins warms us up with some mobility drills, then heads into the strength work.

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Watch the video to follow along to the lower-body and core workout, or check out the moves below.

Warm-up

1.

Birddog:Start on your hands and knees.

Two young women practicing ballet with a teacher in the dance hall.

fitness trainer and founder of Le Sweat

The goal is to not let the body rotate, Atkins says.

Return to start, then repeat on the opposite side.

Lower opposite arm and opposite leg toward the ground, then bring them back to the starting position.

Woman doing hip exercises

Switch sides, and continue to alternate.

Be sure to look straight up at the ceiling (and not at your legs!)

to keep your neck relaxed.

Cropped image of woman doing lunge yoga pose

Iso side-plank extension:Get into a side plank position on your knees.

Extend your top leg, lift your hips, and hold.

Repeat on the other side.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

fitness trainer and founder of Le Sweat

Repeat on the opposite side.

Squat:Stand with your feet hip-width apart.

Lower your butt down toward the ground, keeping your chest up and pushing your knees out.

Woman doing arm exercise without weights while sitting on mat at home.

Lift yourself back up.

Circuit #1

1.

Hold this position, or add an extra challenge by tapping your opposite hand toward opposite knee.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Focus on keeping your hips straight to ensure youre maintaining proper form.

Do three reps on one side, then switch.

Leg lowers:Lie on your back and extend your legs straight up toward the ceiling.

Alternating lateral squat:Stand up and place your feet in a wide stance.

Keep your feet static as you lower your hips down to one side, then come back to center.

Repeat on the opposite side and continue to alternate.

Repeat moves one through four.

Circuit #2

6.

Lift yourself up so that your back knee is off of the mat, then lower back down.

Keep your feet static, and repeat on the same side for the duration of the set.

Butterfly sit-up:Lie on your back with your knees bent.

Touch the soles of your feet together and let your knees splay open.

Use your abs to lift yourself up and touch the floor in front of your feet with your fingertips.

Lift opposite leg and opposite arm off the ground and rotate your body.

Your leg should be straight and your butt should lightly tap the floor.

(To modify, do bear plank knee-taps again.)

Repeat moves six through eight (with split squats on the opposite leg).

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