printable workouts

Seven minutes for a workout — who doesn't have time for that? That's why we've been loving this quick circuit workout from the American College of Sports Medicine, which burns major calories in a short amount of time. Keeping the intensity up — and the rest periods short — is key, so make sure you are pushing yourself during each 30-second spurt! You'll need a mat and a chair or bench. Repeat the circuit up to three times.

Learn how to do all the moves here, and get the printable poster of this seven-minute HIIT workout here.

Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.

Keep reading for the final segment of the workout.

Push-ups are one of the most effective exercises to target your upper body, and mixing in some variations to the basic move will help tone your abs, legs, and butt. Here's a circuit workout combining six different dynamic variations of the basic push-up. If you're unsure how to do each one, check out the description below.

Basic Push-Ups: Come into plank position with your hands underneath your shoulders and your feet hips-width-distance apart. Keep your core engaged as you bend your elbows out to the sides, lowering your torso toward the ground, then straighten the arms. Do regular push-ups for 30 seconds.

Wide-Arm Push-Ups: Separate your hands so they are slightly wider than shoulder-width-distance apart, and do 30 seconds of push-ups in this position.

T Push-Ups: From plank position, do one regular push-up, but as you reach the top of the push-up position, lift your right arm up toward the ceiling, stacking your shoulders and creating a T-shape with your body. Release your right arm back to plank position, do another push-up, and as you reach the top of the push-up position, lift your left arm up toward the ceiling. Alternate like this for 30 seconds.

One Elbow In, One Elbow Out: From plank position, as you lower, bend one elbow behind you, brushing it against the side of your torso, and bend one elbow out to the side like you're doing a regular push-up. Repeat push-ups like this for 30 seconds on each side.

One-Legged Push-Ups: From plank position, lift your right foot a few inches off the ground. Keep that thigh engaged, and do 30 seconds of push-ups in this position and then 30 more seconds with the left foot lifted.

Backbend Push-Ups: Roll over onto your back, coming into Wheel Pose. As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into Wheel. Repeat for 30 seconds.

Complete this four-minute circuit four times. If your upper body isn't strong enough to do push-ups with straight legs, then do this circuit with your knees resting on the ground — you're still working your upper body.

Plank is one of the most effective exercises to target your core and upper body. Here's an 18-minute circuit workout combining six different dynamic variations of the basic plank. If you're unsure how to do each one, check out the description below.

Plank Mountain Climbers: From straight arm plank position, draw your right knee into your chest, then quickly switch legs so your left knee is squeezing into the chest, and your left foot is in plank position. Continue running in place like this for one minute.

Elbow Plank With Donkey Kick: Begin in elbow plank position. Bend your right knee and pulse your heel up toward the ceiling for 30 seconds, and then switch legs.

Plank Jumping Jacks: In the classic straight arm plank position, jump your feet apart and back together. Complete for one minute.

Up-Down Plank: Start in straight arm plank. Lower your right elbow to the ground and then the left, coming ever so briefly into an elbow plank. Then straighten your right arm and then the left, returning to straight arm plank position. Repeat for one minute.

Side Plank Leg Lift: Rest on your right forearm and the outside edge of your right foot. Lift and lower your left leg for 30 seconds and then do another half minute of leg lifts on the left side.

Two-Point Plank: Begin in straight arm plank and extend the right arm and left leg. Draw your knee and elbow together under your body and then extend. Do for 30 seconds on each side.

Print this workout and start the week off right, rocking those short and skirts in confidence! With a focus on your legs, this workout mixes cardio bursts like star jumps with target moves like Pilates side-lying leg lifts to crank up the burn. Without weights or fancy equipment, you can do this series anywhere or incorporate it into a total-body workout with our other printable posters!

Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on!

Need some workout inspiration? Take this poster with you the next time you hit the gym: it's based on a typical workout at BLITZ, Sports Club/LA's intense conditioning class that incorporates cardio and strength-training moves as well as small class sizes to help you increase your power, strength, and endurance. I've taken a few classes and love the individualized attention and at-your-own-pace setup (it reminds me of CrossFit). The following workout is similar to a recent BLITZ class we attended: set aside at least 45 minutes to go through the entire total-body warmup and workout.

Get a printable version of this workout poster here.

You'll need a medicine ball, a pair of dumbbells, a barbell, TRX straps, and a mat for the workout. Learn how to do the moves here.

You may be bundled up now, but tank top season is quickly approaching! Get ready and and gear up with a workout aimed at targeting your arms and core. Mixing a series of specific arm exercises like bicep curls with a variety of planks, this series will work both your arms and core simultaneously. Get the most from this workout by customizing it to your fitness level, using the dumbbell weight of your choice, and choosing your rest time in between sets. Remember — those racerbacks will be here before you know it!

Strength training is an important component of any fitness regimen, but when it comes to working out, many of us neglect it in favor of calorie-torching cardio — not a good idea, since muscles help you look slim and toned while also burning more calories so you are leaner. If you think you don't have time to strength train, try this six-minute do-anywhere circuit that we love. Repeat three times and you'll have toned your muscles in less time than it takes to watch your favorite TV show!

At the end of a long day, few things are more lovely than a little yoga to alleviate any aches and pains. This heart-opening restorative sequence will make your body work, but you'll leave your mat feeling a cool sense of calm and ready to enjoy the evening.

For more on each of these poses, be sure to check out a more detailed version of the sequence. But once you've got the basics down, check out our larger and easily printable PDF to keep at the top of your mat!

Drop the excuses: we've made a workout you can do anywhere. Torch calories and build some metabolism-boosting muscle with these body-weight exercises. Simply warm up, work out, and train your core, and you're done. If you're unfamiliar with the term burpee, you might know it as a squat thrust. Here's a detailed explanation of the burpee, just in case. We wouldn't want you to use not knowing a move as an excuse to skip a good great workout.

Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on!