4 Fitness Moves You Can Do Anywhere, Everywhere

Burn Boot Camp’s Morgan Kline gives us the highest quality workouts you can do without a gym, when time is of the essence.

As a busy mom who runs the unstoppable Burn Boot Camp franchise, Morgan Kline knows what it’s like trying to fit in a workout during her jam-packed schedule. That’s why she swears by burst training—high intensity movements in a circuit that doesn't have to take more than 15 minutes, total. She recommends executing a series of three to five moves for 20 seconds each, separated with 10-second breaks in between. It increases heart rate and is proven to burn off weight. Morgan shared four quick, effective moves with us that can easily be done in a nook in your office or just after getting out of bed (put on some sneakers first, of course!).

Format of Workout

4 exercises, 20 seconds on followed by 10 seconds rest each, 1-minute break in between each round, total of 3 rounds!

Body Weight Squat

Works your lower body as well as increases your heart rate to burn fat

4 Fitness Moves You Can Do Anywhere, Everywhere

4 Fitness Moves You Can Do Anywhere, Everywhere

Plant feet slightly wider than hip-width apart and point toes slightly outward. Keeping your butt back, squat down slowly, placing your weight towards the heels of your feet. Once your quads are parallel or lower to the ground, stand back up. To intensify, add a jump at the top of your squat.

Push-Up

Works your chest muscles and core

4 Fitness Moves You Can Do Anywhere, Everywhere

4 Fitness Moves You Can Do Anywhere, Everywhere

Place your hands on the floor so they’re slightly outside shoulder-width distance. Spread your fingers and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Lower your body down to the ground, stopping when your chest touches the ground, and push back up to the starting position.

4 Fitness Moves You Can Do Anywhere, Everywhere
4 Fitness Moves You Can Do Anywhere, Everywhere

To modify the movement, lower to your knees instead.

Rapid-Fire Punch

Works transverse abdominals and external obliques

4 Fitness Moves You Can Do Anywhere, Everywhere

4 Fitness Moves You Can Do Anywhere, Everywhere

Sitting in a squat position, punch your right arm across your body feeling your mid-section twisting. Follow immediately with a left arm punch across the opposite side of your body. Continue as fast as you can with good form to fire up the core!

Sprinters/High Knees

Works core, legs and increases heart rate to burn fat

4 Fitness Moves You Can Do Anywhere, Everywhere

4 Fitness Moves You Can Do Anywhere, Everywhere

Standing in place, drive one knee up to your belly button and back down. As soon as it lands onto the ground, drive the opposite knee up to the same point. Build up intensity by increasing the speed and pumping your arms in a running motion.

 

Images Courtesy of Morgan Kline

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