Fact of life: working out is always challenging. But there are a few of things you can do to make it easier. One: keep your session to an efficient, effective 30 minutes. Two: find a routine that doesn’t need any equipment, so you can do it anywhere. Three: did we mention it only takes 30 minutes? We’re gifting you a do-anywhere, bodyweight-only, no-equipment routine that marries the best of two fitness worlds—it has the playful vibe of dance cardio and the body-transforming powers of a bootcamp class. “It incorporates plyometric exercises to get your heart rate up and burn serious calories in a short amount of time. And it tones and sculpts your entire body,” says Los Angeles-based celebrity trainer and PlyoJam creator Jason Layden, who created the routine based on his wildly popular classes. (Reese Witherspoon and Kate Hudson are fans.) Check out all of the moves in the workout, then repeat twice for a total of 3 times for a half-hour routine you can do without ever setting foot outside.
- 1 1. Hip Circle with Hop
- 2 2. Knee Pivot with Star Jump
- 3 3. Jump Squat
- 4 4. Jumping Jack with Forward Hop
- 5 5. Hip Thrust with Crisscross
- 6 6. Hurdler Jump
- 7 7. Grapevine with Body Roll
- 8 8. Gyration with 180 Jump
- 9 9. Squat Tuck
- 10 10. Windmill Jack with Fast Feet
- 11 11. V Step with Double Hop
- 12 12. Ski Jump
1. Hip Circle with Hop
Warm up by circling your hips around in one direction, and then the other, as if you were using an imaginary hula-hoop. Then hop straight up in the air immediately. Continue warming up with this sequence for 1 minute.