Whether you’re away on vacation, just not in the mood to fight the after-work gym crowd or refuse to miss the “House of Cards” season finale, you can still squeeze in a work out. This six-step, do-anywhere routine requires zero exercise equipment — not even a resistance band. Though a yoga mat is recommended for a few of these floor moves, an area rug will suffice. Do as many rounds as you like (or can handle). One completion should take about 10 minutes. Any more excuses?
Mountain climbers:
1. Get in a plank position, with your arms straight and palms firmly planted on the floor.
2. Stagger your feet so your right knee is bent and right foot is closer to your right hand. Left leg remains stretched behind you. This looks similar to a track sprinter at the starting line.
3. When ready, quickly switch legs as if you’re running in place or climbing a wall.
4. Count one rep once both feet have tapped forward. If you’re counting each leg switch, it comes to 120 total.
Russian twists:
1. Get in a seated position, torso leaning back slight and feet off the floor. If you can’t stay balanced with your feet off the floor, keep them flat with your torso still leaning backward.
2. Cross your hands and twist your torso side-to-side, touching the floor on either side (if you can).
3. Count one rep when you have twisted to the left and right.
Table-top crunches:
1. Get in table-top position, with palms and knees flat on the floor and back flat (pull your belly button toward your spine to flatten your back).
2. Reach your right arm straight out as you stretch your left leg straight behind you.
3. Simultaneously bring your limbs in toward your stomach, contracting your abs as you try to touch your arm to your knee.
4. Return to center. That’s one rep.
5. Repeat on other side until 40 total.
Burpees:
1. From a standing position, squat down and place hands on the floor outside your feet. Be sure to push your butt back as if you’re trying to sit in an invisible chair.
2. Jump your feet back, so you land in a standard plank position.
3. Jump your feet back between your hands.
4. Immediately jump up, throwing your hands overhead. That’s one rep.
5. Repeat for 30 reps.
Inchworm push-ups:
1. From a standing position, fold at the hips so your head and arms are stretched down toward your toes.
2. Place hands on the floor and begin to walk them away from your feet, one at a time. Keep feet planted in one place. The goal is to keep your legs straight, but if your hamstrings are tight or you have knee pain, bend your knees as needed.
3. Continue to walk your hands out until your back is straightened into a standard plank position.
4. Once in plank, do one push-up.
5. Lift your hips and begin to walk your feet toward your hands, one at a time. Again, bend your knees if needed.
6. When your feet are at your hands, count one rep.
7. Begin to walk hands back out and repeat the steps.
Side plank with leg raise:
1. Lying on your left side, stack your feet. You can do this exercise with your left palm flat on the floor or balancing on your forearm.
2. Raise your top leg (the right one) to about shoulder height, or as high as you can. Raise your leg 10 times.
3. Switch sides and repeat, raising your left leg 10 times.
What’s your favorite core exercise? Tried this workout? How’d it go? Let me know in the comments below.