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The 15-Minute Total Tone-Up Workout You Can Do Anywhere

Posted on: by Women's Health
Woman doing the total tone-up workout

By Caitlin Carlson; Photography by Javi_indy/Freepik.com

This body-weight routine lets you shape up anywhere

Staying on track with fitness is key all year round. “It’s crucial because you may be sitting for hours 
in planes, buses and cars,” says Nicole Glor, author of The Slimnastics Workout. “Taking even a few minutes a day to exercise helps you maintain flexibility and strength.”

That’s where this equipment-free body-weight routine, created by Glor, comes in. By combining plyometric and cardio moves (think jumping and kicking) with ones that improve your balance, you’ll burn kilojoules while building strength, flexibility and stamina. Do these exercises in order, with 30 seconds of skipping or star jumps between sets. Rest for 30 to 60 seconds at the end, then repeat the circuit two more times for a total of three rounds.

Watch one of our WH Staffers perform the moves:

READ MORE: 5 Ways To Get The Most Out Of Your Bodyweight Workouts

Side Kick Plié

To perform this glute- and hip-toner, stand with your feet wide apart, toes turned out, then lower into a squat, elbows bent and fists in front of your chest. Stand up and lift your right leg off the floor. focus on your glutes, then drop your left shoulder and kick your right leg out to the side. Reverse the movement to return to the squat position. That’s one rep. Do 10, then repeat with your left leg.

Ab roll up

Sit on a mat with your legs extended in front of you. Roll your back onto the mat and lift your legs over your hips, supporting yourself with your arms. Use momentum to roll quickly back to the start position, but bend your knees and place your feet flat on the mat. Plant your feet and jump up, reaching your arms over your head. Land softly and bend your knees to lower back down to start. That’s one rep. Do 10.

READ MORE: This Is The Best Workout For Weight Loss, According To Science

L-Stand

Place your heels against the bottom of a wall, bend forward and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle; this works your upper back and shoulders. Raise your right leg to activate your core. Reverse to return to start. That’s one rep. Do 10, alternating legs.

TIP: Make it easier by walking your legs further up the wall to lessen the angle.

Standing Mountain Climbers

Add a cardio component by jogging on the spot for 10 counts, bringing your knees up to hip level. Drop to the floor, get into a plank position and quickly alternate bringing your knees to your chest 10 times. That’s one rep. Jump up to return to start; repeat three times.

Looking for more ways to tone your body? Here’s 9 ways you can tone your entire body just using a rope, plus 3 moves to score a perfectly toned bum. 

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