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12 Moves to a Fitter You!

Between work, family and trying to maintain a social life, it is hard to make working out a priority. On top of that, life is expensive enough without adding gym memberships or at home fitness gear to your list.

So how do “they” do it? How do people stay fit, keep their life in order and not spend tons of money in the process? We’ve found 12 magical exercises that might be the answer.

This short workout was first published in the American College of Sports Medicine’s Health & Fitness Journal. It is believed to be a successful way to get your heart ticking and muscles working in one quick workout. The name of the game is high-intensity, it will feel more like strength training and less aerobic but is certain to make you sweat! The cool kids call it HIIT and it is known to burn tons of calories in a short period of time, eliminating those pesky time issues.

In addition to that, all you will need is a chair and a wall to make this workout happen, again eliminating yet another struggle from your list! No time, no equipment, no problem! And no personal trainer!

What is HIIT?

HIIT, or “high-intensity interval training”, is a workout where you give full effort to each exercise, followed by a short rest period. This style of workout will get your heart rate up and is proven to burn loads of calories. This fast paced combination of cardio and strength training with short rest periods leave participants really feeling the burn. Exercises are performed for 30 seconds, with 10 seconds rest/transition time. The entire workout is only 7 minutes long. The circuit can be repeated 2 to 3 times if desired.

Here's a full body workout plan with images and step by step explanations! Enjoy

1. Jumping jacks

  • Stand with legs together, arms at your sides.
  • Bend your knees slightly, and jump.
  • As you jump, spread your legs shoulder-width apart and stretch your arms out and over your head, making your body resemble and X.
  • Jump back to the starting position.
  • Repeat.

2. Wall sit

  • Stand with your back pressing against a wall.
  • Slide downward the wall into a squat position, knees at a 90-degree angle with your hamstrings parallel to the floor.
  • Hold long as you can.

3. Push-up

  • Get into plank position, hands slightly wider than your shoulders.
  • Straighten your arms and legs.
  • Lower your body until your chest nearly touches the floor.
  • Pause, then push yourself back up.
  • Repeat.

4. Abdominal crunch

  • Lie down on your back.
  • Plant your feet hip-width apart on the floor with knees bent.
  • Place your arms across your chest. Contract your abs and inhale.
  • Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.

5. Step-up onto chair

  • Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
  • Step up leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
  • Switch legs, repeat.

6. Squat

  • Stand straight with feet hip-width apart.
  • Lower down, as if sitting in an invisible chair.
  • Straighten your legs to lift back up.
  • Repeat

7. Triceps dip on chair

  • Grip the front edges of a chair or bench with your hand.
  • Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
  • Straighten your arms.
  • Lower your body toward the floor until your arms form 90-degree angles.
  • Then, engage your triceps to press back to start.

8. Plank

  • Position your elbows directly beneath your shoulders.
  • Make and maintain a straight body line from head to heels.
  • Squeeze your butt and the fronts of your thighs.

9. High knees/running in place

  • Stand with your feet hip-width apart.
  • Lift up your left knee to your chest.
  • Switch to lift your right knee to your chest.
  • Continue the movement, alternating legs and moving at a sprinting or running pace.

10. Lunge

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  • Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

11. Push-up and rotation

  • Place yourself in the prone position by resting on slightly bended arms and extended legs. Lower yourself by bending your arms until they touch the ground. Raise the trunk by contracting the chest muscles.
  • Rotate the torso and extend your arm upward, to form a “T”. And finally lower your arms and return to the starting position.
  • Repeat the movement with your other arm.

12. Side plank

  • Start on your side with your feet together and one forearm directly below your shoulder.
  • Contract your core and raise your hips until your body is in a straight line from head to feet.
  • Hold the position without letting your hips drop
  • repeat on the other side.


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