The primary goal of this workout is simple: Target all the major muscles in your body with multi-joint exercises so you can burn a lot of calories and fire up your metabolism well after your training ends.
This workout is also meant to be flexible enough to do anywhere — even in the comfort of your own home. It’s bodyweight-based, so all you’ll need is a chair. Complete each circuit before moving to the next.
GUILT-BLASTING BODYWEIGHT WORKOUT CIRCUIT 1
4 sets, 5 reps, 30s rest
The move: Stand with your feet shoulder-width apart and slightly turned out. Place your hands behind your head. Sit back into a squat and spread your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
SINGLE-LEG BOX SQUATS
4 sets, 10 reps each, 30s rest
The move: Start facing away from a chair or bench. Lift one leg, sit back onto the chair and stand up without putting the leg down. To make it harder, choose a lower seat.
4 sets, 10 reps, 30s rest
The move: Get in a pushup position with your hands shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower down and keep your elbows close to your body as you descend.
GUILT-BLASTING BODYWEIGHT WORKOUT CIRCUIT 2
3 sets, 10 reps each, 30s rest
The move: Lie on the ground with your knees bent and feet flat on the floor. Extend one leg straight out and hold it there. Drive through your heel and squeeze your glutes to push your hips up. Repeat. Do not use your lower back to pull yourself up.
3 sets, 8 reps each, 30s rest
The move: While lying chest-down on the edge of a bed or couch, raise your arms above your head in a Y-shape while squeezing your shoulder blades together; perform for 8 reps. Then lift your arms straight out to your side in a T-shape while squeezing your shoulder blades together; perform 8 reps. Then with your elbows bent, make a W-shape with your arms and lift your arms behind you while squeezing your shoulder blades together; perform 8 reps. Finally, keep your upper arms out to your side and turn your wrists up to the sky while squeezing your shoulder blades together and keeping a 90-degree angle at your elbows; perform 8 reps.
GUILT-BLASTING BODYWEIGHT WORKOUT CIRCUIT 3
2 sets, 20 yards, 30s rest
The move: Start in a pushup position. Without moving your hands, keep your knees straight and make tiny steps forward while feeling a nice stretch in your hamstrings. Step as close as you can to your hands. Then, without moving your feet, keep your elbows straight and “walk” forward until you return to a pushup position. Repeat.
2 sets, 45 seconds each, 30s rest
The move: Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips and torso from twisting as you salute.
2 sets, 30 seconds each, 30s rest
The move: Get into a pushup position. Keep your core tight and run as fast as you can while driving your knees to your chest. Don’t let your hips rise; keep them at the same height you started. (If you have a slick floor, wear socks and drag your feet along the floor instead of picking them off the ground.)