A 20-Minute Full-Body Workout You Can Do Anywhere

Follow this video tutorial the next time you can't get to the gym.
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A few weeks ago, I started working out at the L.A.-based boot camp fitness classes, Basecamp Fitness. The classes are complete mayhem and alternate every minute between cardio on a stationary bike and weight-based exercises—but I love them! Before a recent trip, I asked the Fitness Manager, Nick Adrade, to share a few exercises with me that I could do at home to stay in shape. Like their class, the combination of moves he gave me is tough but efficient: It takes fewer than twenty minutes to complete. The idea is to rotate through the five exercises below three times, spending one minute on each with 15-second breaks in between. It may sound confusing, but you'll get the hang of it! In total, it should only take you twenty minutes to get an effective full-body workout. Read on for the five moves, and watch Nick coaching me through in our IGTV here: 

1. Mountain climbers: This cardio move strengthens your core at the same time it gets your heart rate up. To do it, start by getting into a pushup position with your shoulders stacked over your wrists and elbows, and your black flat. Try to maintain a stacked set throughout. Slowly drive your knees through to the corresponding elbow (left to left, right to right) in a controlled way. You can speed up when you feel comfortable with your form. Halfway through, you can also twist your leg to the opposite elbow to work on your obliques if you need an extra challenge. Rest in child's pose to break.

15 second break.

2. Squats: This move builds power and strength in the lower half. Keeping your legs shoulder-width apart, toes forward, start to sit back into chair pose while sending your knees out, but not beyond your toes, and maintaining a proud chest. This activates everything from your glutes to your quads and hamstrings. Other options include pulsing at the bottom for a few squats and finishing with jump squats where you sit on your heels and bounce back up.

15 second break.

3. High knees & butt-kickers: This is a cardio move where you rotate between two modes every 15 seconds. Standing shoulder-width apart, use your arms as you move legs, pulling your knees to belly button height. As your heart rate starts to go up, turn and smack your butt with your feet, making sure to maintain good form. Switch between these two modes until the time is up.

15 second break.

4. Pushups: This is a big upper-body builder. Just like the mountain climbers, keep your legs in a wide stance, being careful not to drop your chin (the wider the legs, the easier the pushup). Keep your elbows pulled close to your body (rather than flying out sideways) as you lower into your pushup. Once this becomes too difficult, drop to your knees, and start dropping your chest and hips to hit the floor. This creates such a strong core, upper-body, and triceps. Once you've exhausted this move, do shoulder taps by taking one hand and tapping the opposite shoulder. This is great for upper-body strength and stability. 

15 second break.

5. Bicycle crunches: For some core work, lay on your back with your hands by your ears and crunch up to have your head and arms off the floor. You will hold this position the whole time. Pull one leg in bent and keep the other straight. Then you start to switch, turning the opposite knee to the opposite elbow. Keep the contraction the entire time and take it slow. The slower you go, the harder it is! 

Repeat three times!

Thanks, Nick!

Thanks, Nick!