Whether you’re simply keeping your fitness on track or sweating out the chaos of Christmas travel (or family Monopoly…), you don’t need a gym or gear for a top workout. Just ask Emily Skye, the trainer behind the Emily Skye FIT program, who has designed this equipment-free workout to “get your heart rate up, work your muscles and [give you] a release of endorphins.” All you need is 15 mins while the roasties crisp up.
Need to know
A. Perform each exercise for 40 secs
B. Take a 25-sec rest before moving on to the next exercise
C. Repeat this circuit three times
D. To lower the intensity, reduce your working time and increase rest periods
1. Jog on the spot
Targets: Full body
This deceptively simple exercise will fire up your heart rate and warm you up.
A) Stand tall and jog on the spot.
B) Get your arms pumping to increase the effort. If you need a modification, march on the spot.
2. Squat to calf raise
Targets: Glutes, hamstrings, calves, quads
Compound moves work multiple muscle groups at once. Adding a calf raise challenges your balance, too.
A) Stand tall with your core engaged and your feet around hip-width apart. Keep your chest upright and drop down into a squat. Push your heels into the ground to return to standing.
B) As you stand, drive upwards onto your toes, raising your heels up off the ground and reaching your arms up towards the sky. Slowly lower your heels back down.
3. Walkout and kneeling push-up
Targets: Core, shoulders, chest, triceps
This blends a classic upper-body strength builder with the cardio burn of walkouts.
A) Stand tall with your feet together. Bend at the knees to drop your hands to the floor, then walk your hands forward until you’re in plank position.
B) Drop your knees to the ground.
C) Perform a push-up, then walk your hands back toward your feet and bend at the knees to return to standing.
4. Alternating curtsy lunge
Targets: Quads, glutes, core
A bum and leg burner that also challenges your core as you work to stay upright.
A) Stand with your feet around hip-width apart. With your core engaged and head up, step your right foot back behind and past your left foot.
B) As you land on the ball of your foot, drop your rear knee towards the floor and bend your front knee to sink into a curtsy position. Rise to return to your start position, then step your left foot back to curtsy to the other side.
5. Plank bird dog
Targets: Core, hips, shoulders, glutes, back
Need some extra stability? Keep your knees on the floor.
A) Start in a high plank with your hands on the ground under your shoulders. Create a straight line with your body and tuck your pelvis slightly.
B) Activate your core, squeeze your glutes. Lift one arm and extend it in front of you. At the same time, lift your opposite foot to extend your leg behind you. Lower both of your limbs to the ground, then repeat on the other side. Keep your hips still throughout by bracing your core.
