Your Excuse-Proof Workout Plan

By , Jessica Smith, Certified Personal Trainer
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
 
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment.  All that and it'll sculpt your body from head to toe, too.
 
Try this routine anytime you have a few minutes to spare: first thing in the morning, at lunchtime, during homework time, while waiting for that pot of water to boil or all of the above!
 
For a longer workout, simply repeat the circuit 3-5 times through, based on the time you have available.
 
Don't forget to "pin" this to save it for later! For detailed instructions of every exercise, scroll below the graphic.
 


Exercise #1: Squat Chop
Stand with feet slightly wider than hips, hands clasped together overhead, shoulders relaxed. Bend your knees, pushing your hips behind you as you "chop" your arms straight down between the knees. Squeeze the glutes and straighten the legs to return to the start position to complete one rep. Repeat as many times as possible in 1 minute.
 
Exercise #2: Charlie’s Angel Lunge
Begin a split stance with right leg forward, feet hip-width distance apart, toes pointed forward, arm extended in front of chest with hands clasped and index fingers extended. Bend both knees about 90 degrees to lower into a lunge. Keep hips steady and hold lunge as you rotate your torso toward the right, then twist back to center. Repeat rotation, holding lunge position, as many times as possible for 30 seconds. Switch sides (left leg forward, twist to left).  
 
Want to make it harder? Straighten your legs each time you twist back to center, and bend knees each time you twist to the side.
 
 
Exercise #3: Kneeling Crunch
Start on all fours (knees under the hips and wrists under the shoulders) with a flat back and the abs engaged. Extend your left leg behind your hip and right arm in front of shoulder, thumb facing up. Engage abs in tight as you pull your left knee toward your right elbow (try to tap your elbow on your knee), allowing your back to round slightly. Extend arm and leg back out to complete one rep. Do as many as possible for 30 seconds. Switch sides.
 
Need to make it easier? Take out the arm movement and just use your leg, focusing on activating your abs to pull your knee in towards your chest.
 
Exercise #4: Push Up Plank
Start in a modified push up position on your hands and knees and your arms straight (keep toes curled under). Do one push-up (bend and straighten elbows), then brace abs in tight and straighten both legs into a high plank position. Hold for one count to complete a single rep. Lower back down to knees to repeat as many reps as possible in 60 seconds, resting in between movements as often as needed.
 
Want to make it harder? Reverse the movement: Do a full push-up on your toes and then gently bend your knees to tap the floor on your plank to complete a single rep.
 
Exercise #5: Rise 'n Raise
Lie facedown on a mat with your legs hip width, toes pointed and arms extended out to the sides of shoulders, thumbs facing up. Keeping your chin tucked toward your chest, eyes gazing to the floor. Slowly lift your chest off the floor while squeezing your shoulder blades together (imagine you are trying to grip a pencil between them) and reaching arms higher to complete one rep. Repeat as many times as you can for 60 seconds.
 
Want to make it harder? Lift your legs off of the floor as you lift the chest.  
 
Exercise #6: Triceps Press
Sit on the floor with your knees bent, feet flat, legs together, and palms on the floor beneath the shoulders, fingertips pointed forward. Keep back straight and abs engaged as you slowly bend the elbows to lower your forearm/elbows closer to the floor. Push back up by straightening the elbows to complete one rep. Repeat as many times as you can for 60 seconds, resting as often as needed.
 
Need to make it easier? Don’t lower your elbows all the way to the floor before pressing up.

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Comments

ERIN_POSCH 9/26/2019
thanks Report
KITT52 9/18/2019
I'll be doing this too. Report
ZELDA13 7/7/2019
I can do this! Thanks. Report
MNABOY 6/11/2019
Great info! Thanks! Report
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Thanks Report
KHALIA2 3/13/2019
Great info! Thanks! Report
JAMER123 2/12/2019
Thanks for some very good information! Report
HRTBRKR2013 1/21/2019
Just what I was looking for Thanks Report
ALEPEQUIJADA 12/17/2018
Thanks! Report
ARTJAC 12/16/2018
GREAT Report
DWROBERGE 11/2/2018
Great workout Report
MELLIE1030
I am going to add this to my exercise plan. Report
What a great workout. Some of these are new to me and I like them. Report
LADY_HAVOC
Any adaptations for those of us who can't get down on the floor? Report
Thanks! Report
NASFKAB
This is quite a bit beyond me just manged one or two but did what I could Report
Great information Report
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looks like fun! Report
CHRISTOPHER63
Good workout Report
THICK611
OMG! This makes you feel great!!!!! Report
Children learn from what they see. We need to set an example of truth and action. – Howard Rainer, Taos Pueblo-Creek ~ 4/25/18 Report
Thanks. Report
GREAT THANKS Report
I can do these. Report
Wow, I think I can do these even with bad knees! Report
Great article Report
... like the option of the shorter (6minute) workout when pressed for time... most of these exercises are doable!...
3/24/18 Report
I try to squeeze in push-ups and squats while cooking dinner. Appreciate the list of others I can do too. Report
DMEYER4
thanks Report
Love the idea of 6 min but I don't think I can do any of those exercises. Report
BWRETLIND
Good things to try. Report
RAPUNZEL53
Thanks. Report
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CHRISTOPHER63
Good workout. Thanks Report
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just did this one yesterday Report
Thanks, I'll give it a try. Report
ROCKS8ROX
Great article! Report
Jessica is da bomb. Report
ROCKS8ROX
Great quick workout! Report
These are great exercises Report
Love the non video exercises. It's good to have them easily accessible. Report