No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout

No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout

No space, no money to invest in a home gym, and no time? No excuses! Work your entire body with the following circuit workout. You don’t need a lot of space to do it; all you need is your living room or bedroom floor. And while it tones all your muscle groups, it doesn’t take a lot of time: repeat this circuit twice, and you’ll still be done in about 20 minutes!

| Mountain Climbers

Reps: Repeat for one minute.

Begin with mountain climbers to warm up. Here’s how to do it:

  • Start in a traditional push-up starting position u2014 shoulders over hands and weight on just your toes.
  • Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
  • Swiftly switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
  • Do this for one minute.

| Sumo Squats

Reps: Two sets of 10.

Wide squats target your butt and inner thighs.

  • Hold your hands together in front of your chest. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
  • Bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
  • Complete two sets of 10 reps.

| Up-Down Plank

Reps: 10 reps, each side.

Work your arms, shoulders, and core with this push-up variation:

  • Come into a plank position with your legs straight and forearms resting on your mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
  • Keeping your torso parallel to the floor, plant your right palm on the mat as you raise your body, so your right arm is straight.
  • Repeat with left arm, so you’re now in a straight-arm plank.
  • Now, move your right forearm back onto the mat and then the left, lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
  • Repeat for a total of 10 reps, and then reverse the direction for another 10 reps.

| Jump Squats

Reps: Two sets of 10.

Torch calories while toning your legs with this workout:

  • Stand with feet shoulder width apart, arms at sides.
  • Start by doing a regular squat and then jump up as explosively as you can when you rise up, reaching for the ceiling.
  • When you land, lower your body back into the squat position to complete one rep.
  • Do two sets of 10 reps.

| Toe-Touch Crunches

Reps: Two sets of 10.

Core muscles get a killer workout with the toe-touch crunch. Here’s how to do it:

  • Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.
  • Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off ground so your toes move toward your fingers. If your neck tires, place one hand behind your head.
  • Do two sets of 10.

| Reverse Plank

Reps: Hold for one minute.

Not only does the reverse plank target your core, but you’ll feel the burn in your glute muscles, too!

  • Start by sitting with your legs out in front of you, heels together, spine long, and palms by your pelvis with fingertips forward.
  • Lift your pelvis off the ground and move your hips forward so you make a flat tabletop shape with your body. Plant your feet firmly on the ground.
  • Remember to keep your glute muscles engaged. Hold for a minute; if this is too hard, you can break it up into 30-second sessions.

No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout

No Space| No Equipment| No Problem: Our 20-Minute Apartment Workout

No space| no money to invest in a home gym| and no time? No excuses! Work your entire body with the following circuit workout. You don’t need a lot of space to do it; all you need is your living room or bedroom floor. And while it tones all your muscle groups| it doesn’t take a lot of time: repeat this circuit twice| and you’ll still be done in about 20 minutes!

| Mountain Climbers

Reps: Repeat for one minute.

Begin with mountain climbers to warm up. Here’s how to do it:

  • Start in a traditional push-up starting position u2014 shoulders over hands and weight on just your toes.
  • Bring your right foot forward| bending the knee and putting weight on the ball of your foot.
  • Swiftly switch legs| bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
  • Do this for one minute.

| Sumo Squats

Reps: Two sets of 10.

Wide squats target your butt and inner thighs.

  • Hold your hands together in front of your chest. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
  • Bend your knees and elbows. Keep your shoulders over your hips and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
  • Complete two sets of 10 reps.

| Up-Down Plank

Reps: 10 reps| each side.

Work your arms| shoulders| and core with this push-up variation:

  • Come into a plank position with your legs straight and forearms resting on your mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
  • Keeping your torso parallel to the floor| plant your right palm on the mat as you raise your body| so your right arm is straight.
  • Repeat with left arm| so you’re now in a straight-arm plank.
  • Now| move your right forearm back onto the mat and then the left| lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
  • Repeat for a total of 10 reps| and then reverse the direction for another 10 reps.

| Jump Squats

Reps: Two sets of 10.

Torch calories while toning your legs with this workout:

  • Stand with feet shoulder width apart| arms at sides.
  • Start by doing a regular squat and then jump up as explosively as you can when you rise up| reaching for the ceiling.
  • When you land| lower your body back into the squat position to complete one rep.
  • Do two sets of 10 reps.

| Toe-Touch Crunches

Reps: Two sets of 10.

Core muscles get a killer workout with the toe-touch crunch. Here’s how to do it:

  • Lie on your back and reach your arms behind you| pointing your legs toward the ceiling.
  • Swing your arms toward the ceiling; as you do| lift your head and shoulder off the ground and touch your toes| while lifting your pelvis slightly off ground so your toes move toward your fingers. If your neck tires| place one hand behind your head.
  • Do two sets of 10.

| Reverse Plank

Reps: Hold for one minute.

Not only does the reverse plank target your core| but you’ll feel the burn in your glute muscles| too!

  • Start by sitting with your legs out in front of you| heels together| spine long| and palms by your pelvis with fingertips forward.
  • Lift your pelvis off the ground and move your hips forward so you make a flat tabletop shape with your body. Plant your feet firmly on the ground.
  • Remember to keep your glute muscles engaged. Hold for a minute; if this is too hard| you can break it up into 30-second sessions.

Transform Your Butt in Just 15 Minutes

Transform Your Butt in Just 15 Minutes

No time for a long workout during your busy day? Anyone can spare 15 minutes| and this workout requires no equipment so you can do it anywhere. The challenge here is to complete all five exercises| at one minute each| with no rest in between. Just move from one booty-burning exercise to another| and repeat this five-move circuit three times through. If your tush is not on fire by the end of the 15 minutes| you have buns of steel!

Source: Shutterstock

| Squat With Side Kick

  • Stand with your feet shoulder-width distance apart| feet parallel. Hold your hands out in front of you for balance. Bend your knees| lowering your hips deeply into a squat| keeping weight back in your heels.
  • Then rise back up| straightening the legs completely and lifting the right leg out to the side| squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position| squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • Repeat this pattern for one minute.

| Leg Balance Warrior 3

  • Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
  • Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
  • Hold this position for a moment| and reach through your right heel to engage the back of the right leg.
  • Bring your right leg forward| and return to standing upright. This completes one rep.
  • Do as many reps on this side for 30 seconds| than do 30 more seconds on the left side.

| Single-Leg Bridge

  • Lie on your back| with the knees bent| and place your hands on the floor for stability. Extend the left leg out.
  • Pressing your right heel into the floor| lift your pelvis up| keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor. This completes one rep.
  • Repeat with one leg for 30 seconds| then switch sides and perform reps on your other leg for an additional 30 seconds.

| Superwoman

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • With your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “”u”” shape with your body u2014 your back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one rep.
  • Do as many reps as you can for one minute.

| Elbow Plank With Donkey Kick

  • Begin in an elbow plank with elbows directly under the shoulders and your abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift your left leg off the ground| bending your knee so the sole of your foot is facing the ceiling. Keep your pelvis square to the floor u2014 don’t let your pelvis twist.
  • Pulse the left heel toward the ceiling for 10 seconds| then switch legs and repeat for another 10 seconds. This counts as one set.
  • Complete two more sets for a total of 60 seconds.