We asked celebrity trainer Shaun T to fill a tough order: Build a compact workout that gives your body every possible benefit. And he sure delivered. The man whose brand is Insanity says it's really all about accessibility.
"My overall message is helping people transform without barrier," he says. "That's the reason you won't need any gear here—you'll use just your bodyweight. And you will still kick your own butt." (Another quick total-body burn: this four-minute plank Tabata workout.)
The key is that these exercises are compound and the reps are nonstop. "I like to put ab strengthening into every single move," he says. So expect to feel that in your core as you're hopping, lunging, squatting, and twisting. Same goes for those lower-body powerhouses, your legs.
"It's your largest muscle group, and using them in a workout skyrockets your heart rate," he says. And as you know, that higher heart rate translates into a bigger calorie burn. (Try Shaun T's booty-sculpting workout next.)
The drill is simple: Do each move for one minute. You can decide whether to go one round (that's seven minutes) or up to three (for 21 minutes). "If you choose seven minutes, go all out and give it everything you've got," he says. "If you do 14, do the first seven slow and controlled, then ramp it up and push for the second round. And if you go 21 minutes, dig deep for that last round to maintain your intensity." Whichever route you pick, your goal is to empty the tank by that last rep. (Related: Are Shorter HIIT Workouts More Effective Than Longer HIIT Workouts?)
"I always like to tell people, with the struggle comes strength," Shaun T says. And a killer body too.
How it works: Do each move for 1 minute, completing as many reps as possible. Perform them back-to-back, not resting between full sets. Do the full circuit 1 to 3 times; rest between circuits if needed.
Total Time: up to 15 minutes
1. Heisman Blade
Stand with feet hip-width apart and arms bent, hands in front of head, palms facing each other. Hop toward left on left leg, bringing right knee up to hip height.
Extend right leg forward as you reach left hand toward right toes. Bring left hand back to starting position as you hop right leg toward right. As you land, bring left knee up, then extend leg as you reach right hand toward left toes. Continue alternating for 1 minute.
As many reps as possible (AMRAP)
Scale Down: Skip extending leg forward and just bring hand to knee.
2. Hop, Hop, Throw
Stand with feet wider than hip-width apart and arms bent, hands in front of head, palms facing each other. Keeping knees slightly bent, hop (with both feet) twice toward the left. On second hop, bring bent arms out to right.
Rotate torso toward left, forcefully extending arms diagonally down outside left hip (as if slamming a medicine ball on floor) and bending right knee behind you. Quickly bring right foot down and return arms to starting position and hop twice toward right; repeat on opposite side. Continue alternating for 1 minute.
Scale Up: Do hops on one leg.
3. Plank Lateral Squat Hop
Stand with feet wide, elbows bent by sides, with hands in front of chest. Lower into a wide sumo squat (aim to bring hip crease just below level of knees) to start and maintain position as you hop left and then back toward right to starting spot.
Quickly place palms on floor in front of you and jump feet back into plank.
Hop feet forward to outside of hands and immediately rise up into sumo squat, hopping right and then back to starting spot. Continue for 1 minute.
Scale Down: Skip the plank.
Scale Up: Do a push-up from plank.
4. Let Go Rotational
Stand with feet wider than hip-width apart, arms by sides. Lower into a semisquat as you bring both arms outside left hip.
Forcefully swing arms diagonally overhead toward right, jumping and doing a 180-degree turn in midair to land in a semisquat facing the opposite direction. As you land, swing arms down outside right hip. Continue alternating for 1 minute.
Scale Down: Rather than a 180-degree jump, do wood chops: Rise from squat and pivot toward opposite direction as you raise arms, then return to squat.
5. Spider Lunge Twist
Stand with feet shoulder-width apart, arms by sides. Lunge forward with right leg, bending both knees 90 degrees, then hinge forward from hips to place palms on floor in front of you.
Maintaining leg position, lift torso and rotate upper body toward right (over right leg) with hands clasped. Rotate back toward center. Place palms on floor again, then simultaneously jump right leg back and left leg forward so left foot lands outside of left hand. Repeat, this time turning torso toward left over left leg. Continue alternating for 1 minute.
Scale Down: Step feet to switch leg position rather than jump.
Scale Up: Do 3 switches of leg position between each twist.
6. Full Extension Abs
Lie faceup on floor, legs extended straight up and arms extended behind head. Crunch up and reach right and then left hand to opposite toes, rotating torso as you go, then return to center.
Lower legs and arms (behind head), letting them hover several inches above floor. Lift legs back up to 90 degrees and repeat. Continue for 1 minute.
Scale Down: Keep knees bent 90 degrees, feet up, throughout
7. Burpee Diamond Jumps
Stand with feet wide and arms by sides. Crouch down to place palms on floor between feet, then jump feet back into plank.
Next, jump feet forward to outside of hands.
Immediately jump up, bending knees out to sides to bring heels toward each other and swinging arms out and overhead (as with jumping jacks). Land with knees soft in a wide semisquat. Repeat. Continue for 1 minute.
Scale Down: Jump up without bringing heels together.