Maybe\u00a0getting that work out in is a little harder when you don\u2019t have to stop at the gym on your way home. Maybe not having weights is a bummer. Maybe you\u2019ve lost the will to move physically more than is absolutely necessary. Never fear! We have a list of body weight exercises\u00a0so\u00a0you can mix and match your way to a\u00a0quick yet efficient workout.<\/p>\n
Short workouts in between work sprints may actually be\u00a0even better than one longer sweat\u00a0sesh\u00a0at the gym. A short HIIT\u00a0(or\u00a0high-intensity interval training)\u00a0sesh\u00a0will\u00a0burn more fat<\/a>,\u00a0make you stronger, and up your cardio more efficiently\u00a0<\/a>than a\u00a0longer steady state workout<\/a>. One study shows that HIIT training is\u00a0five\u00a0times more efficient<\/a>\u00a0than endurance training, and there are plenty of exercises you can combine that don\u2019t require equipment.<\/p>\n Other\u00a0benefits to short workouts include less post-workout fatigue and hunger, fewer cravings for sweets,\u00a0and maybe even an elimination of that afternoon coffee.\u00a0Plus, a midday workout can help reduce stress and anxiety, which we can all use help with right about now. Let\u2019s get to it.<\/p>\n Choose one exercise from each section\u00a0below. 60 seconds on 10 seconds rest. You can repeat 2-3 times\u00a0for a\u00a015-minute\u00a0workout. Sometimes getting over that first 5 minutes will get you in the mood, so if you want to keep going to a full hour, HIIT it, killer! (I am both sorry and not sorry for that dad joke.)<\/p>\n If you want to build longer sets, you can choose your own range with the Tabata style combo below:<\/p>\n 45-60 seconds ON You can use a timer to help you keep track of time. I use the app\u00a0Seconds<\/a>\u00a0because the only thing that can get me to push myself right now is a robot telling me to.<\/p>\n Keep reading for a list of exercises to mix and match, as well as a demo video wherein I show you all my favorite sweet moves.<\/p>\nHow to create your set:<\/strong><\/h4>\n
\n10-20 seconds OFF
\nx5
\n20-60 seconds REST
\nRepeat 5-12 times for a 30-75min workout<\/p>\n