No gym, no problem.
Trainer Kat Atienza shares an equipment-free lower body strength workout that’s done in 15 minutes.
Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.
Burpeesare unequivocally the worst.
The workout consists of two sets of four movements.
Each movement is 30 seconds of work, and 15 seconds of rest.
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You go through each set twice.
Get ready, because youre about to feel the burn.
Watch the video and follow along below.
Place your hands on the back of your head and place your feet hip-width distance apart.
Keep a soft bend in your knees, and send your hips back as you inhale.
Exhale as you come back to standing.
Dont let your back round.
Repeat until time is up.
Squat to squat jump:Send your hips back and down into a squat as you inhale.
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Exhale and squeeze your glutes as you return to a standing position.
Go down into another squat, but instead of standing up, explode into a jump.
Land softly on your heels.
Repeat until time is up.
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Alternating reverse lunge core rotation:Step to the front of your mat.
Step one foot back into a lunge, creating a 90 degree angle with both knees.
Rotate your torso over your front leg, then go back to center.
Bring your back leg forward.
Do the same on the opposite side, and continue to alternate until time is up.
Side plank plus clamshell:Lay on your side and set up as you would for a side plank.
Bend your knees so that your legs create a 90 degree angle.
Lift your hips off the mat.
Open and close your top leg in a clamshell movement.
Stay on one side for the first round, and do the other side on the second round.
Repeat set 1 before moving on to set 2.
Raise one leg into the air.
Drive through your heel and send your hips up.
Exhale at the top, then lower yourself back to the ground.
Repeat until time is up.
Do round one on with your right leg, and round two with your left leg.
Low side lunges:Step your feet out wide.
Sink your hips back and push your body to the right so that youre in a low side lunge.
Push yourself to the left.
Continue to alternate until time is up.
Kneel to squat:Start on your knees with your chest upright.
Step your right foot up, then your left, so that youre in a low squat position.
Return your right leg to a kneeling position, then your left.
Switch directions so that you start with your left side.
Continue until time is up.
Its like doing a med-ball throw without the med ball.
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