Put at-home workout boredom to bed with these genius pillow moves. For best results, follow with a nap.

By Lauren Mazzo
Updated: May 19, 2017

Whatever your "I didn't workout today because..." excuse is, it's about to be totally debunked. Badass trainer Kaisa Keranen (a.k.a. @kasiafit, and the genius behind our 30-day tabata challenge) first blew up the internet with her creative toilet paper workout (yes, you read that right). Now, she's back with another household item that you'd never expect to give your workout a boost: the pillow.

Swap your mid-day snooze with a sweat sesh-just a four minute one, at that-and you're sure to feel more energized and ready to take on the world than if you power napped for the same amount of time. The secret is in tabata training-the magical interval workout method that's as efficient as it is effective.

How it works: Do each move for as many reps as possible (AMRAP) for 20 seconds, then rest for 10 seconds. Repeat the circuit two times for a four-minute workout, or more for a bonus burn.

Overhead Lunge Switch to High Knee

A. Start standing with feet together holding pillow overhead.

B. Step back with the right foot into a deep lunge. Jump and switch, landing in a left-leg lunge.

C. Stand on the right foot, driving left knee up to a high knee. Immediately step back into a left leg lunge to begin the next rep on the other side.

Continue alternating for 20 seconds. Rest for 10 seconds.

Boat Hold with Pillow Figure 8

A. Start in boat position holding a pillow, balancing on tailbone with straight legs and torso lifted at 45-degree angles.

B. Draw the right knee in and pass the pillow under the right leg.

C. Immediately switch legs, extending right leg straight and drawing the left knee in to pass the pillow under the left leg.

Continue alternating for 20 seconds. Rest for 10 seconds.

Cross-Cross Squat Jumps with Oblique Crunch

A. Start standing with feet slightly wider than hip-width apart, holding a pillow overhead.

B. Lower into a squat then jump, crossing one foot in front of the other. Immediately jump to hop feet back out and lower into a squat again.

C. Stand and draw left knee up to ribs, lowering pillow diagonally outside of left knee.

D. Return to start, then repeat on the opposite side.

Continue alternating for 20 seconds. Rest for 10 seconds.

Pillow Toss V-up

A. Start in a hollow hold position on the floor, laying face up with feet and shoulders hovering off the floor. Hold a pillow over chest.

B. Crunch up, drawing knees in and chest up, tossing pillow directly overhead.

C. Catch the pillow and immediately lower back to start, extending legs.

Repeat for 20 seconds. Rest for 10 seconds.

Advertisement


Comments (5)

Anonymous
January 13, 2019
Laborum tempora assumenda illo maiores sint. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
November 30, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here -> bulkm.net
Anonymous
October 31, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 25, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net
Anonymous
August 24, 2018
A very useful Workout Program for Women is http://bit.ly/2oGlztV