If you're new to working out or getting back to it after taking some time off (I feel you), it's important not to jump into the deep end of the fitness pool, if you know what I mean.
Going too hard too fast is basically a sure way to eff up your body and stay sidelined even longer. Which, sad! Instead of going all Shaun T. on day one, ease into that sweaty business by using body weight and timed workouts.
This does your body all the favors since you can perfect your form without having to figure out the right weight or reps. That means, if you can only do two reps for the time noted, then that's your starting point—and it's fine! Less rules = less of a chance you screw it up, which I can fully appreciate.
All of this is to say that the workout below, from the SWEAT app trainer and co-founder Kayla Itsines, is perfect for beginners like us. First off, it's only 10 minutes total. Second, it's all based on time, so you can focus on your form—not how many reps you did. Plus, these moves all use bodyweight instead of dumbbells and stuff because who even has those rn? (No, really! Where can I buy them!)
The workout
Perform each move below back to back for the time noted. If you can, repeat two laps of the circuit before cooling down.
Glute Bridge Walkout
Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat.
Step 2: Gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Step 3: While keeping your hips as still as possible, extend your left leg to step your left foot out, followed by your right foot, so that your feet are hip-width apart and your hips remain elevated off the floor. You should feel tension in your glutes and hamstrings.
Step 4: While keeping your hips as still as possible, bend your left knee to step your left foot in, followed by your right foot, to return to the glute bridge position. That's one rep. Continue alternating between sides as you step out for 30 seconds.
Bent-Leg Jackknife
Step 1: Start by lying on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly.
Step 2: Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. At the same time, bring your arms forward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.
Step 3: Slowly lower your arms and extend your legs to return to the starting position, but without lowering your feet to the floor. That's one rep. Repeat the movement for 30 seconds.
Commando Shoulder Tap
Step 1: Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet.
Step 2: Release your right forearm to place your hand firmly on the mat directly below your right shoulder and pushup onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
Step 3: While maintaining a neutral spine, release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your right hand to return to the starting position.
Step 4: Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor. Lower your left hand to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between commando and shoulder tap for 30 seconds.
Rocking Chair Push-Up
Step 1: Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet.
Step 2: While maintaining a straight back and stabilizing through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.Push through your chest and extend your elbows to lift your body back into the starting position.
Step 3: Bend at the hips and knees to shift your glutes over your heels and lower your torso towards the mat. Extend your arms along the mat, sinking your chest into the position and keeping your shoulders down and back. Press through your feet to extend your legs and return to the starting position. Repeat the exercise for 30 seconds.
Side-Lying Hip Raise and Abduction
Step 1: Lie on one side lengthways along a yoga mat, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with)the short edge of your mat.
Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you.
Step 2: Gently draw your ribs to your hips to engage your core. Keeping your feet together, use your obliques to gently raise your hips off the mat, ensuring that your body is in a straight line from head to knee. At the same time, use your glutes to elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. You should feel tension in your glutes as you do this. Lower your knee and hips to return to the starting position. Repeat for 60 seconds.
Alternating Superman
Step 1: Begin lying on your stomach on a yoga mat with both legs extended behind you, toes tucked. Extend your arms above your head, palms facing towards the mat, to form a straight line from hands to feet. Elevate your head off the mat. Draw your belly button in towards your spine to prevent discomfort in your lower back.
Step 2: Elevate your right arm off the mat. At the same time, elevate your left leg off the mat slightly with foot pointed. You should feel tension in your core as you hold this position.
Step 3: Return to the starting position.
Elevate your left arm off the mat. At the same time, elevate your right leg off the mat slightly with foot pointed. Alternate between sides for 30 seconds.
Caterpillar Walk & Half Burpee
Step 1: Plant both feet on the floor slightly further than shoulder-width apart.
Step 2: Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. Without moving your feet, walk both of your hands forwards. Continue walking your hands forwards until you are in push-up position with both legs extended behind you, resting on the balls of your feet.
Step 3: Jump both of your feet forwards in just behind your hands, ensuring that your feet remain shoulder-width apart. Jump both of your feet backward to return to the push-up position.
Step 4: Without moving your feet, walk both of your hands back towards your feet. Stand up to return to the starting position. Repeat for 30 seconds.
Reverse Lunge and Hop
Step 1: Plant both feet on the floor shoulder-width apart.
Step 2: Carefully take a big step backward with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.
Step 3: Extend both knees and transfer your weight onto your left foot. Propel your body upwards into the air and extend your left leg below you. At the same time, elevate your right foot to bring your knee into your chest.
Step 4: Land in a neutral standing position, ensuring that you maintain a ‘soft’ knee to prevent injury. At the same time, lower your right leg to begin the next repetition. That's one rep. Repeat the movement for 30 seconds before repeating the exercise the other side for another 30 seconds.
Ashley Oerman