No Time? Try This Express Workout

If you can find 12 minutes in the morning or 20 minutes between holiday shopping and errands, you can squeeze in a workout that tackles full-body strength and agility with just a few expertly chosen moves. That post-workout glow might carry you through the mall parking lot with a smile.

Feeling tired and bloated after a party? Do this workout slowly and breathe deeply, to help your system recover.

WARM-UP

Kneeling Hip Flexor Stretch

• Start in a kneeling position with your right foot in front of you, and both arms overhead.
• Keep your spine tall and shift your hips forward to stretch the front of your left leg.
• Hold for 45 seconds before switching legs.
• Repeat with each leg and rest 30 seconds before the next movement.

Child’s Pose With Opposite Arm Reach

• Start on your hands and knees.
• Reach to the right with both hands.
• Sit back into your heels and lean to the left side of your body to stretch your arms and side.
• Hold for 45 seconds before switching sides.
• Repeat on both sides and rest 30 seconds before the next movement.

WORKOUT

Perform this sequence in order without stopping. Rest for one minute before you repeat the sequence. Perform three to five rounds for a 12 to 20-minute workout.

Jumping Jacks

• Stand tall and jump both legs out wider than hip-width as you raise your arms overhead. Then quickly jump up to return to your starting position.
• Challenge yourself to do as many as possible in 30 seconds.

Slow-Motion Burpees

• Squat and put both hands on the floor.
• Step your right leg back and then step your left leg back to move into a high plank position.
• Step each leg forward and return to standing.
• Move quickly and consistently for 30 seconds, but avoid the rapid jumping and flopping movements of the traditional burpee.

Squat to Cross-Body Reach

• Start with your feet hip-width apart.
• Squat down, and as you return to standing, use your right hand to reach up and across your body to the left.
• Return to the start position and switch sides.
• Repeat for 30 seconds.

Crossover Push-Ups

• Start in a high plank position.
• Keep your feet in place and cross your left hand over your right hand, and then move your right hand to your right side.
• Keeping your body straight and strong from head to heels, perform a push-up.
• At the top, walk your hands back to your starting position.
• Cross you right hand over your left and move your left hand to the side.
• Perform a push-up. At the top, return to your starting position.
• Do as many push-ups as you can for 30 seconds.

Ice Skater Hops

• Start with your feet hip-width apart.
• Shift your weight to your left leg.
• Jump to your right and land on your right foot, then quickly jump to your left to land on your left foot.
• Alternate sides for 30 seconds, moving at a comfortable speed.
• Tip: Make it harder by starting in a half-squat and keeping your center of gravity low while you hop from side to side.

Reverse Lunge with Trunk Rotation

• Start with your feet hip-width apart and your hands pressed together and arms extended in front of your chest.
• Step back with your left foot into a reverse lunge.
• Keep your spine tall and rotate your upper body to the right.
• Return to center before standing up.
• Alternate sides for 30 seconds.

Photo credit: GrapeImages, Getty Images
GIFs: Tom Casey, box24studio.com