5 equipment-free moves to boost energy and kick your body into fat-burning mode
Melt Away Fat 5 Minutes at a Time
From finally making that doctor's appointment to meditating, there are many positive things you can do for your body in less than five minutes. But this quick cardio plan might be our absolute favorite. You'll not only get your blood pumping and endorphins flowing, but you'll also stoke your metabolism to keep burning calories for up to 24 hours after you've finished. You don't even need to account for travel time to the gym—you can do these equipment-free moves anytime, anywhere!
How it works: Do 1 set of each exercise back to back, completing as many reps as possible in 60 seconds. This circuit is super effective on its own, or you can pair it with our other Get Fit in 5 Workouts to customize a complete cardio and strength routine.
You'll need: Nothing!
RELATED: 5-Minute Total-Body Toning Plan
Fast Feet
Reps: As many as possible for 60 seconds
Stand with feet wide, knees bent. Run in place as quickly as possible (imagine the floor is very hot, so you need to keep lifting each foot off the ground rapidly), moving arms in whatever way feels natural.
Jack in the Box
Reps: As many as possible for 30 seconds in each direction
Visualize a box on the floor in front of you, divided into four quadrants. Start doing jumping jacks, landing inside a different quadrant each time—jump forward once, then to the right, back, and finally to the left. Repeat as many times as possible for 30 seconds, and then reverse to the left.
Side-to-Side Power Lunge
Reps: As many as possible for 60 seconds
Stand with feet together, arms by sides. Take a large step out with left foot, lowering into a deep side lunge. Lightly tap fingertips to the floor in front of left foot.
Explosively push off left leg to jump up in the air, bringing legs together and clapping hands together overhead. Land softly with knees bent before immediately stepping out to the right to reverse. That's one rep. Do as many reps as possible in 60 seconds.
Single-Leg Plank Hops
Reps: As many as possible for 30 seconds on each leg
Begin in a full plank position. Lift left leg and bend knee, lifting heel to the ceiling (as shown). Bend right knee and then push off right foot to jump up and about 45 degrees to the right, landing lightly on the ball of right foot (left foot should remain in the air during the entire movement). Immediately jump back to the left. Repeat as many times as possible for 30 seconds, then switch sides and repeat.
Surfboard Hops
Reps: As many as possible for 60 seconds
With feet slightly wider than hip width, lower into a deep squat and extend arms straight out from shoulders (imagine balancing on a surfboard).
Jump up, tucking knees and arms in towards chest. Rotate in midair to face opposite side and land in deep squat position (try to land on your 'board,' but facing the other direction). Continue alternating sides for 60 seconds.
Photo credit: Vanessa Rogers Photography
