More isn't always better. In fact, we're learning that when it comes to exercise, short may be the way go [1] — but only if the intensity is turned up a notch [2]. One way to accomplish this goal is to maximize your time and efforts by rolling strength and cardio into one move. Each of these exercises works the entire body, leaves your heart racing, and doesn't require a single piece of equipment. See how many reps you can do of each in one minute, then start including these in your lunch-break routine or earn a gold star by busting them out after your next run!
Burpees
Let's start with burpees. It may be the move that we all love to hate, but there's nothing better for toning the entire body while also making the heart rate rise.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending your elbows and then straightening back to plank.
- Jump your feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
If a burpee is still a little intimidating to you, check out these ways to modify the move [3].
Mountain Climbers
If you've taken a circuit-training class, then you're already familiar with mountain climbers. They're a favorite recovery move of trainers, and once you've done a round, you'll really start to wonder how that was a break at all! This move works the entire body, and if you can get your legs moving at a good speed, you'll swear that you just stepped off the treadmill.
- Start in a traditional plank — shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing your left knee forward.
- Keep switching legs, and begin to pick up the pace until it feels a little like running in place in a plank position.
Squat Jumps
Squats are a go-to move for toning the legs and butt, and adding an explosive jump to the mix will keep the heart pumping while also giving the quads a little extra love.
- Stand with your feet shoulder-width apart.
- Start by doing a basic squat [4]. Then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Since adding a jump to this exercise can put more strain on your body, make sure to use your whole foot to jump, not just your toes. Keep your knees behind your toes to avoid back injury.
Side Skaters
Don't let this move fool you — side skaters work the butt, hamstrings, thighs, and core. It also challenges your balance and agility and builds ankle strength. Pick up the pace on these, and in no time at all, you are sure to be out of breath!
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind to your right ankle, and don't let it touch the floor.
- Reverse direction by jumping to the left with your left leg. This completes one rep.
If you find that you have a hard time balancing in this move, allow your back foot to touch the ground (as seen here), but challenge yourself by picking up the pace.
Plank Jacks
Adding a new variation to basic plank is a great way to challenge your body's strength even further, and the plank jack is no exception. See how fast you can let yourself go while still keeping good form — your heart will thank you for it!
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your butt rise toward the ceiling.