Fit Body Express Workout

By 24Life

No time? We understand and that’s why we designed this fast workout to burn fat and build strength—without skimping on mobility, stability or power—in 24 minutes or less!

  • Do Roll-Up for one minute to warm up.
  • Perform each of the remaining five movements for one minute, in sequence. Rest for one minute, then repeat the circuit three more times.


  • Begin in Child’s Pose, with knees under your chest, hips sitting back on your heels, the tops of your feet flat on the floor behind you, and palms on the floor, arms straight.
  • Slowly and with control, roll up through your spine, opening up through your chest and coming to an upright position on your knees.
  • Curl your toes under and squeeze your glutes to make one straight line from your knees to your head, opening your arms out to your sides, palms to the ceiling.
  • Repeat, returning to Child’s Pose and rolling up to a kneeling position.


  • Begin lying on your back, with your feet flat on the floor, hip-width apart, and knees bent. Place your palms on your thighs.
  • In one fluid movement, roll up through your spine, lifting your chest toward the ceiling and reaching your hands forward as you come to a sit-up position.
  • Roll back down with control and repeat.


  • Begin in a low plank position, with forearms on the floor, elbows under your shoulders, and toes hip-width apart. Create one long line from heels to head, bracing your core.
  • Place your left hand on the floor where your left elbow was and press up into a high plank, placing your right hand on the floor where your right elbow was, as you come up.
  • Lower your right elbow to the ground and then lower your left elbow, to return to your low-plank starting position.
  • Repeat, alternating sides as you walk up to your hands and back down to your forearms.


  • Begin in a prone position, lying on the floor with your toes on the floor hip-width distance apart, hands under your shoulders.
  • Press up to come into the top of a push-up, creating one long line from your heels to your head.
  • Release with control back down to the ground and repeat.


  • Begin seated on your left hip, with your left leg out straight in front of you, and your right knee bent with your right foot planted on the outside of your left knee. Place your left hand on the ground for support, and place your right elbow on your right knee, keeping your right arm straight.
  • Press your left hip off the ground, creating a line from your head to your left heel. Step your left foot outside your left hand to come into a side lunge, move your right hand to your hip, then lift your chest, bringing both hands in front of you.
  • Reverse the move to come back down to your starting position and repeat.


  • Begin standing with feet shoulder-width apart, hands at your sides.
  • Squat down, bringing your hands behind you.
  • Drive your arms out in front of you and up as you spring into the air, tucking your knees toward your chest. Keep your chest lifted.
  • Land softly. Repeat.

Video credit: Alexander Belinskiy, Adobe Stock
Photo credit: Wavebreakmedia, Thinkstock; Tom Casey,
Hair and Make-up: Chanel
Model: Glenn Payne, 24 Hour Fitness


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