You'll feel like gluing your shoes to the floor after this one.

By Renee Cherry
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Sliders might look cute and harmless, but they're actually responsible for a serious burn. (File them right next to booty bands!) So if you want to intensify your bodyweight moves without going high-impact, they really come in handy. They're also super cheap and take up basically no space, making them one of the most practical tools for at-home and on-the-go workouts. (Related: 11 Amazon Buys to Build a DIY Home Gym for Under $250)

While you may associate sliders with killer core exercises, you can use them to work your whole body. Autumn Calabrese, creator of 21 Day Fix and 80 Day Obsession, gave us this full-body slider workout that'll hit your arms, legs, and butt as well. Set aside 20 minutes, dust off your set, and slide into a glorious burn. (Strapped for time? Try Calabrese's 10-minute cardio core workout.)

How it works: Perform each exercise for the indicated number of reps. Repeat for a total of two rounds.

You will need: Two sliders

Reverse Lunge

A. Stand with feet together, right foot on slider.​

B. Slide right foot backward while bending both knees into a left lunge.​

C. Slide right foot forward while straightening knees to return to starting position.

Do 15 reps. Switch sides; repeat.

Slider Side Push-Ups

A. Start in a modified push-up position with a slider under each hand.​

B. Bend arms to 90-degree angles while sliding left hand to the left.​

C. Straighten arms while sliding left hand to the right to return to starting position.

Switch sides; repeat. Continue to alternate for 8 reps per side.

Side Lunge to Curtsy Lunge

A. Stand with feet together, right foot on slider. Bend left knee while sliding right foot out to the right.​

B. Straighten left knee while sliding right foot to meet left foot.​

C. Bend left knee while crossing right foot toward back-left diagonal.​

D. Straighten left knee while bringing right foot to meet left foot to return to starting position.

Do 15 reps. Switch sides; repeat.

Slider Reach

A. Start in a modified push-up position with a slider under each hand.​

B. Slide right hand forward about one foot. Slide left hand forward to meet right hand.​

C. Slide right hand backward, then left hand backward to return to starting position.

Switch sides; repeat. Do 8 reps.

Front Diagonal Lunge

A. Stand with feet together, right foot on slider.​

B. Slide right foot on the front-right diagonal while bending both knees into a lunge.​

C. Slide right foot to meet left foot while straightening both knees to return to starting position.

Do 8 reps. Switch sides; repeat.

Windshield Wipers

A. Start in a high plank with a slider under each foot.​

B. Slide right foot to the side until in line with hips.​

C. Slide right foot to meet left foot to return to starting position.

Switch sides; repeat. Do 16 reps per side.

Hamstring Curls

A. Lie on back with a slider under each heel, toes lifted, hips lifted off the ground in a glute bridge.​

B. Slide heels forward to straighten knees.​

C. Slide heels toward butt to bend knees and return to starting position.

Do 15 reps.

Saw

A. Start in a forearm plank with a slider under each foot. ​

B. Keeping body parallel to the ground, shift forward a few inches, allowing feet to slide forward.​

C. Shift backward a few inches, allowing feet to slide backward to return to starting position.

Do 15 reps.

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