Not only is an at-home workout excuse-proof, since it’s free, it will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do, and other than a chair, it requires no props. Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit. Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it.

Are you ready to get cut? Then we have an epic hour-long cardio-boxing workout for you. Christa DiPaolo, creator of The Cut by Equinox, will lead you through her 60-minute signature workout that mixes high-intensity conditioning, boxing, kick-boxing, and bodyweight strength-training moves. If you are new to working out, we offer modifications for every move, so jump in the ring with us. Grab a towel, one-pound dumbbells if you’re looking for an extra challenge, and a bottle of water, then press play and get ready to get cut! On Anna: Under Armour top, Adidas tights, and Under Armour shoesOn Christa: Reebok tights

It’s time to the give up crunches to do some ab exercises that really work. Skip lying on the ground and give this 10-minute ab workout a whirl. Adding a dumbbell to the workout makes it even more effective. Grab your weight, between five and 10 pounds, then press play, and get ready to work!

Got booty goals? Let’s get to work! Caroline Jordan — wellness coach, Equinox trainer, author, and booty expert — knows all about how to build a strong and powerful butt, and why it matters for more than just aesthetics. “A more powerful butt will allow you to run faster, cycle stronger, and power walk up the fifth flight of stairs without losing your breath,” said Caroline. It will also give you healthier knees, a pain-free lower back and hips, and even more energy. “At the end of the day, you should feel less tired and have more energy when you have a powerful butt.” To work that rump, Caroline shared five “booty-burning bodyweight exercises you can do right at home[…]

Total Body Bodyweight Workout | POPSUGAR Fitness Skip Nav Subscribe to the Must Have Box Here’s a Total Body, No Equipment, Under 10-Minute Workout Personal Essay My 6-Month CrossFit Transformation Isn’t What I Thought It’d Be Beginner Fitness Tips 5 Reasons Working Out at Night Will Change Your Life Intermediate Workouts This Plank Workout Challenges Every Muscle and You Can Print It Photo 1 of 9   ← Use Arrows Keys → 1 Here’s a Total Body, No Equipment, Under 10-Minute Workout Short on time, but need a butt-kicking total body workout? We’ve got your back . . . and arms . . . and legs and booty and abs. This quick, effective, and challenging workout uses every muscle group, so[…]

2/23/172/23/17 It’s time to plank! We’ve gathered our favorite variations into one challenging workout that will strengthen and tone your arms, abs, back, and butt. Pretty much, it will strengthen you all over. Click here for a printable PDF of challenge and get at it. Need a refresher on some of these moves? Learn the details on each plank here. Image Source: POPSUGAR Photography / Kyle Hartman POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

2/22/172/22/17 Time to blast some fat with a drop-set interval run — perfect for your next treadmill workout. Because we love this workout so much, we’ve created three versions of this run, so choose the workout that works for your level. If you are new to running, try the walk/run plan. If you want to increase your speed, use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout. Beginner: Walk/Run Time Speed Incline Notes 0:00-5:00 2.5 0.0 Warmup 5:00-6:30 3.5 0.0 Easy 6:30-7:30 4.0 0.0 Moderate 7:30-8:00 4.5 0.0 Hard 8:00-9:00 2.5 0.0 Recover 9:00-10:30 3.5 2.0 Easy 10:30-11:30 4.0 2.0 Moderate 11:30-12:00 4.5[…]