Walking Guide

Your Excuse-Proof Workout Plan

By , Jessica Smith, Certified Personal Trainer
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
 
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment.  All that and it'll sculpt your body from head to toe, too.
 
Try this routine anytime you have a few minutes to spare: first thing in the morning, at lunchtime, during homework time, while waiting for that pot of water to boil or all of the above!
 
For a longer workout, simply repeat the circuit 3-5 times through, based on the time you have available.
 
Don't forget to "pin" this to save it for later! For detailed instructions of every exercise, scroll below the graphic.
 


Exercise #1: Squat Chop
Stand with feet slightly wider than hips, hands clasped together overhead, shoulders relaxed. Bend your knees, pushing your hips behind you as you "chop" your arms straight down between the knees. Squeeze the glutes and straighten the legs to return to the start position to complete one rep. Repeat as many times as possible in 1 minute.
 
Exercise #2: Charlie’s Angel Lunge
Begin a split stance with right leg forward, feet hip-width distance apart, toes pointed forward, arm extended in front of chest with hands clasped and index fingers extended. Bend both knees about 90 degrees to lower into a lunge. Keep hips steady and hold lunge as you rotate your torso toward the right, then twist back to center. Repeat rotation, holding lunge position, as many times as possible for 30 seconds. Switch sides (left leg forward, twist to left).  
 
Want to make it harder? Straighten your legs each time you twist back to center, and bend knees each time you twist to the side.
 
 
Exercise #3: Kneeling Crunch
Start on all fours (knees under the hips and wrists under the shoulders) with a flat back and the abs engaged. Extend your left leg behind your hip and right arm in front of shoulder, thumb facing up. Engage abs in tight as you pull your left knee toward your right elbow (try to tap your elbow on your knee), allowing your back to round slightly. Extend arm and leg back out to complete one rep. Do as many as possible for 30 seconds. Switch sides.
 
Need to make it easier? Take out the arm movement and just use your leg, focusing on activating your abs to pull your knee in towards your chest.
 
Exercise #4: Push Up Plank
Start in a modified push up position on your hands and knees and your arms straight (keep toes curled under). Do one push-up (bend and straighten elbows), then brace abs in tight and straighten both legs into a high plank position. Hold for one count to complete a single rep. Lower back down to knees to repeat as many reps as possible in 60 seconds, resting in between movements as often as needed.
 
Want to make it harder? Reverse the movement: Do a full push-up on your toes and then gently bend your knees to tap the floor on your plank to complete a single rep.
 
Exercise #5: Rise 'n Raise
Lie facedown on a mat with your legs hip width, toes pointed and arms extended out to the sides of shoulders, thumbs facing up. Keeping your chin tucked toward your chest, eyes gazing to the floor. Slowly lift your chest off the floor while squeezing your shoulder blades together (imagine you are trying to grip a pencil between them) and reaching arms higher to complete one rep. Repeat as many times as you can for 60 seconds.
 
Want to make it harder? Lift your legs off of the floor as you lift the chest.  
 
Exercise #6: Triceps Press
Sit on the floor with your knees bent, feet flat, legs together, and palms on the floor beneath the shoulders, fingertips pointed forward. Keep back straight and abs engaged as you slowly bend the elbows to lower your forearm/elbows closer to the floor. Push back up by straightening the elbows to complete one rep. Repeat as many times as you can for 60 seconds, resting as often as needed.
 
Need to make it easier? Don’t lower your elbows all the way to the floor before pressing up.
 
 
Will you make The Excuse-Proof Workout part of your fitness plan? What is your favorite way to squeeze exercise into a busy day?

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

All photos by Vanessa Rogers Photography.

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Comments

MELLIE1030 9/12/2018
I am going to add this to my exercise plan. Report
REDROBIN47 9/6/2018
What a great workout. Some of these are new to me and I like them. Report
AJB121299 8/18/2018
nice Report
LADY_HAVOC 7/13/2018
Any adaptations for those of us who can't get down on the floor? Report
SPINECCO 7/2/2018
Thanks! Report
CHERYLHURT 6/21/2018
Thanks Report
NASFKAB 6/19/2018
This is quite a bit beyond me just manged one or two but did what I could Report
BILLTHOMSON 5/27/2018
Great information Report
JERRYSNOW 5/24/2018
It's amazing. I'm sure that at https://familyessay.org/500-word-es
say/ everyone would like to write some essay about it. It looks very successful and I know that it really works. Report
PLATINUM755 5/17/2018
looks like fun! Report
CHRISTOPHER63 5/15/2018
Good workout Report
THICK611 4/27/2018
OMG! This makes you feel great!!!!! Report
JVANAM 4/25/2018
Children learn from what they see. We need to set an example of truth and action. – Howard Rainer, Taos Pueblo-Creek ~ 4/25/18 Report
MOONDRAGON29 3/29/2018
Thanks Report
IRONADONIS 3/26/2018
Thanks. Report
ARTJAC 3/25/2018
GREAT THANKS Report
SHOAPIE 3/25/2018
I can do these. Report
DGRIFFITH51 3/25/2018
Wow, I think I can do these even with bad knees! Report
DWROBERGE 3/24/2018
Great article Report
ARMY_MOM17 3/24/2018
... like the option of the shorter (6minute) workout when pressed for time... most of these exercises are doable!...
3/24/18 Report
VICKICHICKI123 3/24/2018
I try to squeeze in push-ups and squats while cooking dinner. Appreciate the list of others I can do too. Report
DMEYER4 3/24/2018
thanks Report
RONDAJO56 3/24/2018
Love the idea of 6 min but I don't think I can do any of those exercises. Report
BWRETLIND 3/24/2018
Good things to try. Report
RAPUNZEL53 3/24/2018
Thanks. Report
SISTERPRETTY 3/18/2018
thanks.... Report
CHRISTOPHER63 2/5/2018
Good workout. Thanks Report
RAZZOOZLE 1/2/2018
Great workout Report
MNABOY 12/19/2017
Great info Report
EO4WELLNESS 12/17/2017
just did this one yesterday Report
IRONADONIS 10/25/2017
Thanks, I'll give it a try. Report
ROCKS8ROX
Great article! Report
Jessica is da bomb. Report
ROCKS8ROX
Great quick workout! Report
These are great exercises Report
Love the non video exercises. It's good to have them easily accessible. Report
Love these quick little workouts in addition to my regular workout. Report
I can do these! Report
tried a couple moves and felt it~ Great! Report
EATGOODFOOD4ME
I like doing circuit training and this is a great one to fit in between longer workouts. I like to challenge myself to see how many I can do in one minute. I keep a log to see how I'm progressing. It also loosens up my body for more strenuos exercise. Report
How much is the calorie burn for this? Report
i would love to see some exercises that people with jacked up knees can do. Lunges are a virtual impossibility for me. Also, i can't get on the floor at my work, so i need some exercises that dont have you on the ground. Report
CAROLINEBRITTON
Like these exercises leaves me a little tired but worth it. Report
BUB001
Kneeling crunch beat me, have bad knees. Everything else went fine. Report
I pin it so I can save it Report
I don't see a link to save as Favorite, but I bookmarked the page in my Exercise folder of links. This is just the ticket when traveling or staying with family. I plan to do one or two circuits on rest days. I think I'll try doing this when I'm babysitting the grandkids--they might like to join in. I think they will like the Charlie's Angle lunges. Report
ZESTFUL60
I love working out with Jessica Smith on YouTube, and now I find her here! I'll be doing some of these workouts. Report
ITSERTIME
The charlies angel lunge was fun lol! Report
Number of hands, who thinks the Charlie's Angels Lunge looks like fun? (yeah, I never grew out of the "bang, bang, I got you!" phase.) Report
How do I track this? How many calories does it burn? Report
Walking Guide