No Sitting

Don’t sit down while working out, “Exercises that don’t involve sitting are great for burning fat and helping you become more athletic”, says researchers. Here’s some workout that keeps you moving, train your muscles in multiple directions, and accelerate strength gains.

Do this Perform all four exercises as a circuit. Rest only afterwards, for 60 to 90 seconds. Repeat until your 15 minutes are up.

1. In-place Heidens
Stand with your hips pushed back and knees slightly bent. Dip your knees slightly, and then explosively hop off your right leg, swinging your arms and moving to your left. Land on your left foot; stick to the landing. Pause, and then reverse the movement to the right. Repeat for 30 seconds.

2. Dumbbell goblet squat with pulse
Hold a dumbbell vertically at chest level, using both hands to cup one end of the weight. Brace your abs and lower your body by pushing your hips back and bending your knees. Pause, and press the weight in front of you until your arms are fully extended. Bring it back to your chest and stand up. Do 8 to 10 reps.

3. Spider-man pushup
Assume a standard pushup position, your body aligned from ankles to head. As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow. Return to the starting position, and repeat with your left leg. Do 5 to 6 reps with each leg.

4. Bodysaw
Place a towel on the floor, and assume a plank position with your feet on the towel. Brace your abs and squeeze your glutes, and then “push” yourself backward with your upper arms, with your feet sliding the towel. You’ll feel your core engage. Now return to the starting position. If your hips sag, you’ve pushed too far. Do 8 to 10 reps.