As the weather gets warmer and the sun shines brighter and brighter into your window each day, a feeling of motivation washes over us that has been woefully absent all winter: That’s right, we’re all feeling motivated to get in shape. And if you’re like most of us and have spent the winter with Netflix and snacks, you’re going to want to get that heart rate up as soon as humanly possible. Luckily, we’ve got the perfect series of exercises to help you do it. Follow this short workout plan below and prepare to feel the best you’ve felt in awhile.Jumping jacks not only loosen your muscles, but also get your heart rate going. Do these for at least 30 seconds to a minute to prepare your body for what comes next.
Stand in front of a chair and alternate placing each leg onto the seat of the chair. Step up, and pay attention to the burning you feel in your calves and hamstrings. That means you’re doing it right.
The most important thing about doing push-ups is your form. Keep that back straight and work out your triceps and chest, as well as your abs and back muscles. Do as many as you can in 30 seconds.
Stand in front of a wall with your back facing it and slowly sink down until your hamstrings are at a 90° angle to the floor. This engages both your leg muscles and your core, and is a lot harder than it looks.
Don’t bend or curve your neck while you’re doing these. Keep your back straight and your chin tucked, performing at least three reps of 10 sit-ups.
Stand and place your feet at shoulder’s length apart. Lower your upper body by bending the knees, keeping your weight on your heels. Then stand up and repeat for at least 30 seconds.
Lie down flat on the floor, point your toes and push yourself up onto your forearms while keeping your back straight. It looks simple, but if you’re just starting, you likely won’t be able to hold the pose for more than 30 seconds. If not, hold for as long as you can and do more than one.
For your triceps, chest, back and stomach muscles. It’s just like a normal push-up, but then you turn your upper body so one hand is stretched straight out above you.
Engage your hips and train your calves and hamstrings with this exercise. You want to lunge until your leg is at a 90° angle to the floor. Then pull your leg back and do the other leg.
Support yourself on a chair with both hands behind your back on the seat and slowly lower yourself down with your arms. Do as many as you can before you feel the burn.
This will really work your obliques. Lie down on your side. Push yourself up with one forearm, as if you were getting into a plank. Hold for 30 seconds, relax briefly and then do the other side.
Finish this entire workout off by a session of running in place. That way, your intense home workout starts and ends with your heart racing — and will make you feel ready to take on the day.