7 Moves to Burn 400 Calories in 20 Minutes

7 Moves to Burn 400 Calories in 20 Minutes

Kettlebell fans love the heavy| round-shaped weights for a reason u2014 kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the kettlebell tutorial and workout to learn the basics.

| Safety First

If you’ve never done a kettlebell workout before| know that starting out is a little bit more involved than just lifting weights. Because many kettlebell exercises involve a lot of swinging moves| you need to make sure that you are handling it correctly to not injure yourself. Start with a lighter weight| and try these three exercises to determine if it’s the right size. Once you’ve figured out the right fit| read on for more effective kettlebell exercises.

| Kettlebell Deadlift

Deadlifts are extremely effective for correcting your posture| and the fact that they give your butt a nice lift doesn’t hurt either. Hold a kettlebell in one hand to do this single-leg deadlift; remember to bend at the waist while keeping your back straight and control your movements as you raise back up. Here’s how to do a single-leg kettlebell deadlift correctly:

  • Hold a kettlebell (between 10 and 20 pounds) in your right hand| and lift your left foot slightly off the ground.
  • Keeping your back neutral| lean your entire torso forward while raising your left leg| which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
  • With your back straight| return upright| coming to your starting position.
  • This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
  • Do 12 reps on each leg| for three sets.

| Turkish Get-Up

Yes| your arms will be tired after you’ve done this move| but they’ll also be well-defined and strong. Here’s how to do the Turkish Get-Up:

  • Begin lying on your back with your right arm pointing toward the ceiling and your right knee bent. Your left arm should be out to the side and a little lower than your shoulder.
  • Keep your eyes on your right hand| and come to sitting without lowering your right arm. Lean onto your left hand to prepare you for your next move.
  • Press down into your left hand to lift your pelvis off the ground. Keep your eyes trained on your right hand.
  • Shoot your left leg backward| putting weight on your left knee| which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left| but your eyes will still be focusing on the right hand.
  • Push off the floor with your left hand| so your torso is upright. Keep looking up at your right hand.
  • Come to standing. Bring left leg forward to meet the right.
  • Reverse the sequence to return to starting position on floor.
  • Do six to eight reps with your right arm up| then switch sides.

| Kettlebell Squat

This move is a great exercise for toning the glutes| and while you can use a dumbbell to execute the move| using a kettlebell will work more muscles and help challenge your balance. Here’s 7 Ways to Work Your Body With Squats

| Kettlebell Windmill

This double-kettlebell move is a killer| but it tones your entire body. And since it focuses on your obliques and torso| you’ll notice a smaller waist in no time. To do the Triangle pose in yoga.

  • Keep your torso still as you bring your left hand to your left shoulder in a bicep curl.
  • Keeping your left arm bent and your right arm pointing to the ceiling| come to standing position. Imagine your waist doing all the work to move your torso upright.
  • Shift your pelvis back to center once again to distribute your weight evenly between both feet.
  • Complete the rep by bringing your left arm overhead| working your shoulder. Lower your left arm down to return to starting position| and repeat.
  • | Kettlebell Squat and Swing

    This classic kettlebell move will tone your back and shoulders while working your core u2014 all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control| since this move is all about the explosive swing you do as you come up from your squat. Learn how to do the kettlebell squat and swing below:

    • Stand with your feet wider than hips-width apart| toes slightly pointing out. Squat down| and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
    • As you inhale| press into your feet and explode up| straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
    • Exhale| and with control| come back to the starting position| allowing the kettlebell to swing back between your legs.
    • This counts as one rep. Complete three sets of 12 to 15 reps.

    | Basic 5-Move Workout

    This five-move kettlebell workout will torch tons of calories. When learning these exercises| it’s important to start with a light weight first| such as a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger| but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight.

    | Kettlebell Video

    Ready to learn four fun| effective kettlebell moves? This 10-Minute CrossFit Video Will Leave You Sweaty and Sore

    Too Cold to Get Out of Bed? A 5-Minute Energizing Warmup

    No need for coffee: this quick workout will raise your heart rate and make you glad you didn’t hit the snooze button. So drag yourself out of bed and do this five-minute warmup: you’ll feel so good that you won’t need that morning caffeine jolt! Bonus: you’ll burn 46 calories in five minutes before you’ve even brushed your teeth.

    This sequence involves a few tension-releasing yoga poses to help you wake your body up naturally; if they’re new to you, learn how to do Downward Dog here and how to do Child’s Pose here.

    Image Source: Thinkstock

    Too Cold to Get Out of Bed? A 5-Minute Energizing Warmup

    No need for coffee: this quick workout will raise your heart rate and make you glad you didn’t hit the snooze button. So drag yourself out of bed and do this five-minute warmup: you’ll feel so good that you won’t need that morning caffeine jolt! Bonus: you’ll burn 46 calories in five minutes before you’ve even brushed your teeth.

    This sequence involves a few tension-releasing yoga poses to help you wake your body up naturally; if they’re new to you| learn how to do Downward Dog here and how to do Child’s Pose here.

    Image Source: Thinkstock

    A 5-Minute Ab Workout For Busy Mornings

    A 5-Minute Ab Workout For Busy Mornings

    Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack| then repeat this sequence two or three times.

    | Number 1: Mountain Climbers

    • 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.
    • 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.
    • For an advanced variation to work your abs more| keep the ball of your foot off the floor as you bring the knee in toward your chest.
    • Quickly move through this exercise for as long as possible without taking a break u2014 at least 30 seconds! Take a quick breather if need be| but pick up again until one minute is up.

    | Number 2: Plank With Side Step

    • Start on the floor| resting on your forearms and knees| and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor| your abs pulling toward the ceiling| and your feet should be close to hip-distance apart.
    • Once you’re in a strong elbow plank| step your left foot outward (about eight to 10 inches)| keeping your core engaged and strong. Step your left foot back to the starting position. Now| step your right foot outward before coming back to center. This counts as one rep.
    • Complete as many reps as possible for one minute.

    | Number 3: Bicycle Crunches

    • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
    • Bring your knees in toward your chest| and lift your shoulder blades off the ground| but be sure not to pull on your neck.
    • Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
    • Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling”” motion).
    • Perform exercise for one minute.

    | Number 4: Elbow Plank With Twist

    • Come into a side plank on your right side| with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
    • Place your left arm behind your head| and inhale to prepare.
    • Exhale and pull your navel to your spine to engage your deep abs| and rotate your left rib cage toward the floor. Stay there for a second| and deepen your abdominal connection| pulling your navel in toward your spine even more.
    • Return to starting position| repeat for 30 seconds| and then switch sides. Repeat series again until a minute is up.

    | Number 5: Tabletop Lift

    • Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
    • On an exhale| lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs| your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs.
    • Hold for a complete breath| then inhale and push yourself back into first tabletop position. This counts as one rep.
    • Perform as many reps as possible| pivoting on your hands and heels| until one minute is up.

    This Kettlebell Workout Will Burn a Ridiculous Amount of Calories

    This Kettlebell Workout Will Burn a Ridiculous Amount of Calories

    Get ready| because this five-move kettlebell workout will torch tons of calories. The workout| created by KettleWorx director of programming Laura Wilson| features basic kettlebell moves that should be in anyone’s strength-training repertoire.

    When learning these exercises| it’s important to start with a light weight first u2014 Laura recommends a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger| but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. Once you’ve hit 20 reps| increase the weight but bring your repetitions back down to 10 until you’ve acclimated to the heavier weight. “”It’s about pacing yourself and listening to your body; it will tell you what’s right|”” Laura says.

    Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up. Click through to see Laura in action and learn how to do the workout!

    | Swing

    Take the time to get this basic traditional kettlebell move right; you’ll be glad you did. “”It recruits all those muscles that have to do with posture: your stabilizer muscles| the glutes| the hamstrings| the whole entire backside of the body|”” Laura says. “”More importantly| because it’s such a dynamic movement| you’re going to get the heart rate up| so you’re going to get cardio work out of it. It’s a phenomenal move for all-over fitness| cardio| strength training| and toning.””

    • Stand with your feet wider than hips-width apart| toes slightly pointing out. Lean slightly forward as you squat down; hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
    • As you inhale| press into your feet and explode up| straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
    • Exhale| and with control come back to the starting position| allowing the kettlebell to swing back between your legs.
    • This counts as one rep. Do 10 reps.

    | Figure 8

    The figure 8 “”works the same posterior chain that the swing does|”” Laura says. In addition| “”because you’re kind of squatting up and down| it’s great for the core and for the heart| and because you’re twisting| it’s great for the stabilizers.””

    • Hold a kettlebell to your chest with your right hand holding onto one corner of the horn (the handle). With feet hip-width apart| lower down into a squat.
    • Once you are in a squat position| thread the kettlebell through the middle of your legs. Reach behind you with your left hand to grab onto the other corner of the horn.
    • Once you have the kettlebell in your left hand behind your left leg| move it around the outside of your left thigh and thread it back through the middle of your legs. This time| grab onto it with your right hand behind your right leg.
    • Move the kettlebell around your right leg so it’s once again in front of you and in your right hand. This completes one rep.
    • Do 10 reps.

    | Windmill

    This move is “”phenomenal for the sides| for the waistline|”” assures Laura| who says that the downward movement “”kicks those external and internal obliques”” to strengthen your core. “”As a female| I always want to whittle away that waistline| and it’s great for that|”” she says.

    • Squat down to pick up your kettlebell| then raise it until it is over your head. Hold your kettlebell with your right hand as shown; it should be over your shoulder| which should be in line with your right hip. Turn your feet toward the left; your left foot should be out at about a 45-degree angle.
    • Keep your left arm straight and down| palms facing up| with the back of your hand slightly touching the inside of your left knee. Look up at your kettlebell| and point your chest up. Inhale and bend to your left. As you bend| focus on pointing your hips to the right and slide your left hand down the inside of your left leg as you lower down. Touch your fingertips or palms to the floor.
    • Exhale as you raise back up to standing| keeping your right arm raised.
    • Do 10 reps| then repeat with left arm.

    | Halo

    Both the halo and the orbit (shown on the next slide) are amazing moves for shoulder-joint mobility as well as your abs| Laura says. “”In today’s world| we really neglect the core. Lots of people have back issues and things like that| so the orbit and the halo are great moves to increase the strength in your midsection|”” she explains.

    • Hold a kettlebell with both hands and bring it up to your chest. Keep holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
    • Slowly move the kettlebell so it is behind your head| then move the kettlebell so it is over your right ear. Keep your head straight and core engaged while you do these movements.
    • Bring the kettlebell back to your chest| then reverse the movement (bring it up to behind the right ear| then behind your head| then behind your left ear).
    • Bring the kettlebell back to your chest. This completes one rep. Do 10 reps.

    | Orbit

    • Stand with feet hip-distance apart and arms extended slightly out to your side. Hold a kettlebell in your left hand at one corner of the horn.
    • In a fluid motion| swing it behind you and reach your right hand back to grab it on the other side of the horn.
    • Keep the motion fluid as you swing it to the front of you and grab it with your left hand. It should feel like you are making the kettlebell orbit your waist.
    • Repeat 10 times| then reverse and repeat 10 times.

    This 7-Minute Workout Targets Belly Fat

    This 7-Minute Workout Targets Belly Fat

    Get the printable version of this seven-minute HIIT workout here!

    When it comes to high-intensity interval training (HIIT)| the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period| the rewards are worth it: HIIT helps you blast more belly fat| save time| and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A recent study published in the American College of Sports Medicine’s Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total. The ACSM’s interval workout consists of 12 exercises| which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds| with a 10-second rest in between. Repeat the circuit if you’d like a longer workout. Keeping the intensity up u2014 and the rest periods short u2014 is key| so keep reading to learn the moves and then get going! You’ll need a mat and a chair or bench.

    | Jumping Jacks

    Warm up your body with a vigorous stint of jumping jacks. Do these for a total of 30 seconds.

    | Wall Sit

    • Stand with your back against a wall| placing your feet about two feet out in front of you. Feet should be hip distance apart.
    • Bending your knees| slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints| so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in on the midline of your body or sway outward.
    • Hold for 30 seconds.
      • | Push-Up

        • Start in a plank position| with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in| and keep your back straight.
        • As you lower and exhale| bend your elbows outward to the sides. Hold at the bottom before you raise back up.
        • Do as many reps as possible in 30 seconds.

        | Crunches

        • Sit on your mat and bend your knees| planting your feet on the floor. Put your palms behind your ears.
        • As you exhale| pull your abs in and lift your upper body. Inhale as you lower back down.
        • Keep your chin down to keep your neck from straining| and make sure your ribs are aligned with your hips.
        • Do as many reps as you can in 30 seconds.

        | Chair Step-Ups

        • Find a step| a bench| or a sturdy chair that when you place your foot squarely on it| your knee is at a 90-degree angle or larger.
        • Step up 20 times| leading with the right foot| then the left| bringing both feet completely onto the bench. To return to the starting position| lead with the right foot to step down to the floor| then the left| until ending with both feet on the ground. Switch legs| and start stepping with the left foot for 20 steps.
        • To make this move more challenging| start by stepping onto the bench with your right foot| bring your left foot up and tap the bench with your left toes| then lower your left foot down to tap the floor (as shown). This is one rep. Your right foot never moves as you bend and straighten your right knee. This works best on a step or bench| something lower than a chair.
        • Repeat either move for a total of 30 seconds.

        | Squat

        • Stand with your head facing forward and your chest held up and out.
        • Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Make sure your head stays facing forward| not down (focus on something in front of you to help)| and that your upper body faces forward as well| bent slightly forward. Rather than allowing your back to round| let your lower back arch slightly as you descend.
        • Lower down so your thighs are as parallel to the floor as possible| keeping your knees over your ankles. Press your weight back into your heels.
        • Keep your body tight| and push through your heels to bring yourself back to the starting position.

        | Triceps Dips

        • Position your hands shoulder width apart on a secured bench| a stable chair| or your mat.
        • Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor.
        • Straighten out your arms| and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
        • Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
        • Once you reach the bottom of the movement| slowly press off with your hands| and push yourself straight back up to the starting position.
        • Repeat as many times as you can for 30 seconds.

        | Plank

        • Lie face down on the floor| or face your mat on your knees. Place your palms so that your shoulders are aligned with your wrists close to your head.
        • Push off the floor| raising up off your knees onto your toes and spreading your fingers and pressing down with your palms. You can also try resting on your forearms as shown.
        • Contract your abdominals and pull your belly button in to keep yourself up and prevent your booty from sticking up.
        • Keep your back flat| and hold for 30 seconds.

        | High Knees/Running in Place

        Time for more cardio. March (also called high knees) or run in place for 30 seconds.

        | Lunge

        • Keep your upper body straight| with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
        • Step forward with one leg| lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle| not pushed out too far| and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.
        • Repeat for a total of 30 seconds.

        | Push-Up Rotation

        • Start in a plank position| with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in| and keep your back straight.
        • As you lower and exhale| bend your elbows outward to the sides. Hold at the bottom for one breath.
        • Raise back up to top push-up position. As you reach the top| keep moving in a fluid motion to side plank position: release your left arm and raise it to the ceiling| keeping your body in a long diagonal line. Hold for one breath| then move back into push-up position.
        • Repeat as many as you can| alternating which arm you are raising| for 30 seconds.

        | Side Plank

        • Begin in a plank position (the top of a push-up)| and roll over to your left side and plant your left heel down so you are balancing on the outside edge of your left foot. Stack your right foot on top of your left. If this is too hard| bend your left knee and place your left foot flat on the ground in front of your right leg for support.
        • Keep your right arm on your side as shown| or reach it straight up toward the ceiling to lift your waist even more.
        • Press your left fingertips into the floor to take pressure out of your wrist.
        • Hold for 30 seconds.

        | Print It

        Get the printable version of this seven-minute HIIT workout here!

    The 1 Move You Need If You Want to Tone Your Butt

    Don’t you love those effective moves that only take a few reps to feel the burn? Add this one to your tool belt ¡ª all you need is a resistance band, and you’ll instantly target your tush and outer thighs.

    Hold on to either end of your resistance band, and place the center of the band around the sole of your left foot. Place your elbows and knees on the ground so your back is straight.Hold the band firmly, draw your belly in, and extend your left leg straight behind you. Then draw your knee forward, but don’t let it touch the ground.Repeat for a total of three sets of 15 to 20 reps on each leg.

    Related: 11 Exercises to Get Rid of a Flat Butt

    Image Source: POPSUGAR Photography

    The 1 Move You Need If You Want to Tone Your Butt

    Don’t you love those effective moves that only take a few reps to feel the burn? Add this one to your tool belt ¡ª all you need is a resistance band| and you’ll instantly target your tush and outer thighs.

    Hold on to either end of your resistance band| and place the center of the band around the sole of your left foot. Place your elbows and knees on the ground so your back is straight.Hold the band firmly| draw your belly in| and extend your left leg straight behind you. Then draw your knee forward| but don’t let it touch the ground.Repeat for a total of three sets of 15 to 20 reps on each leg.

    Related: 11 Exercises to Get Rid of a Flat Butt

    Image Source: POPSUGAR Photography

    Sculpt Your Booty With Our 5-Minute Bodyweight Workout

    Sculpt Your Booty With Our 5-Minute Bodyweight Workout

    A shapely backside is never out of style| no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.

    | Basic Squat

    A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat| pretend you are sitting in a chair| and remember to keep your weight in your heels.

    • Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance or behind your head (pictured.)
    • Bend at your knees and hips| sticking out your butt like you’re sitting into an imaginary chair. Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
    • Lower down so your thighs are as parallel to the floor as possible| keeping your knees over your ankles.
    • Keep your core engaged as you press your heels into the floor to return to standing.
    • This completes one rep. Repeat for one minute.

    | Walking Lunge

    All types of lunges are great for working your backside| but trainer Jennifer Pattee| owner of Basic Training| is partial to a specific move: the walking lunge. “It’s a great way for women to tone the butt| to get that kind of shelf butt|”” she explains. “”Normally you can’t really spot reduce and it’s hard to really tone specific muscle groups| but that one works.””

    This exercise also tones your thighs. Remember to keep your weight in your heel as you come down into a lunge| and lift your toes up as you’re stepping back up from a lunge in order to make the move more effective. For a full-body move| hold dumbbells or a medicine ball.

    • Stand upright| feet together.
    • Take a controlled step forward with your right leg| curling the dumbbells to your shoulders and keeping your elbows close to the body.
    • Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle| and the back knee should be pointing down toward the floor.
    • Push off with your left foot and bring it forward to starting position| lowering the dumbbells to your side. This completes one rep.
    • Next step forward and repeat with the left leg as your front leg.
    • Repeat for one minute.

    | Alternating Side Lunge

    Moving laterally works the glute muscles on the side of your pelvis (known as the gluteus medius); targeting smaller glute muscles helps further sculpt your backside.

    • Start with your feet directly under your hips. Step your right foot wide to the side| coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
    • Push into your right foot to return to standing| then lunge sideways to the left to complete one rep.
    • Repeat for one minute.

    | Sumo Squat

    Widening your legs as you do in the sumo squat (aka pliu00e9 squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.

    • Stand with your feet wide| toes pointing out. Hold your hands comfortably in front of your chest| and bend your knees| lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
    • Then rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.
    • This counts as one rep. Repeat for one minute.

    | Goblet Squats

    End with a deep squat| which will target your thighs and hips. Once you master this deep squat| try holding a dumbbell or kettlebell for an added challenge.

    • Start standing with your feet wider than shoulder width. With your back slightly arched| push your hips back| bend your knees| and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
    • With your weight focused in your heels| push yourself up to the starting position.
    • Repeat for one minute.

    No Equipment, No Excuses: Bodyweight Circuit

    No Equipment, No Excuses: Bodyweight Circuit

    Allow us excuse-proof your fitness life with this workout you can do anytime, anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

    Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

    Related: Incinerate Fat and Build Muscle With This Kickass Workout

    | Circuit One: Squat

    Reps: 15

    • Begin with your feet slightly wider than hip width apart and toes pointed slightly outward. Place your hands behind your head with elbows wide.
    • Keeping your weight in your heels, and sit back into your deep squat. Make sure your knees do not go beyond your toes.
    • Press through your heels to come to standing to engage your glutes. This completes one rep.
    • Do 15 reps.

    | Circuit One: Seated Russian Twist

    Reps: 30, alternating sides

    • Sit on the ground with your knees bent and your heels about a foot and a half from your butt.
    • Lean slightly back without rounding your spine at all.
    • Place your hands behind your head with elbows wide.
    • Pull your navel to your spine, and twist slowly to the right. The movement is not large and comes from the ribs rotating. This completes one rep. Inhale through your center and rotate to the left.
    • Do 30 rotations, alternating sides.

    | Circuit One: Elbow Plank With Leg Lift

    Reps: 20, alternating legs

    • Start in an elbow plank.
    • Keeping your torso stable, lift your right foot off the ground. Lower your right leg. This completes one rep.
    • Switch sides and lift the left leg up for a total of 20 reps.

    Related: A Short and Sweet 35-Minute Elliptical Interval Workout

    | Ciruit Two: Curtsy Squat

    Reps: 10, each side

    • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you are curtsying.
    • Return to standing and repeat.
    • Perform 10 reps, then switch sides.

    | Ciruit Two: Triceps Dip

    Reps: 15

    • With your hands shoulder width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
    • Keeping your pelvis high, inhale, and bend your elbows straight behind you.
    • Exhale and straighten your arms, working the triceps. This completes one rep. Complete a total of 15 reps.

    | Ciruit Two: Squat With Sidekick

    Reps: 20, alternating sides

    • Start in a deep squat. Place your weight into your left foot as your twist to your right kicking your right leg. Your right knees should face forward not up.
    • Lower your leg and return to your deep squat. This completes one rep. Repeat on the other side for a total of 20 kicks.

    | Circuit Three: Pilates Roll-Down

    Reps: 10, slow and smooth

    • Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
    • Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
    • Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.

    | Circuit Three: Leaning Lunge

    Reps: 12, each legs

    • Start standing at the front of your mat, and take a large step backward with your right foot, bending both knees and coming into a lunge.
    • Keeping your left knee bent, lean your torso forward and straighten your right knee. You should feel your left glute engaging.
    • Press through your left heel and bring your right foot forward to meet your left, and return to standing upright. This completes one rep.
    • Do 12 reps, then switch legs.

    | Circuit Three: Negative Push-Up

    Reps: 10

    • Start in a plank position.
    • Slowly lower your body to the mat, then squeeze your shoulder blades together, lifting your palms away from the floor.
    • Press your palms into the floor, and straighten your elbows, pushing yourself back into the plank. This completes one rep. Do 10 reps total.