We know finding time to work out can be a big struggle—especially during the fall and winter seasons. Here’s a quick 30-minute workout routine you can really do anywhere. From the club to the comfort of your own home, you’ll want to do this workout no matter what season it is.

 

Warm Up for Five Minutes

This step is one of the most important for keeping your heart rate up (and warming up those muscles). Pick what warm up you like best—it can be done on the treadmill, elliptical or rowing machine, or you can jump some rope or do jumping jacks and mountain climbers. It’s really up to you.

 

Rest for 30 Seconds

 

Squats for 30 Seconds

Squats are a definite go-to for legs. The minimum range of motion is 90 degrees, but if you can safely go lower than that, go for it! You can also modify with jumping squats when you feel up to it.

 Squat Pos 1

 

Squat Pos 2

 

Back Lunges to High Knees/Jumps for 15 Seconds on Each Side

Starting with your feet hip-width apart, step your right foot back as far as you comfortably can, bend your front knee and reach your right hand to the floor. In one motion, pick up your chest, put all your weight on your front leg, and swing your back knee up to your chest while bringing your opposing hand up by your face.

 Back Lunge Pos 1

 

Back Lunge Pos 2

 

Rest for 30 Seconds

 

Pushups for 30 Seconds

Make your chest touches the ground first—not your belly or your hips. If you don’t quite have the strength to lift yourself up once your chest touches the ground, it’s okay to lower your knees to the floor, lift and then return to your pushup position.

Pushup 1

 

Pushup 2

 

Shoulder Taps for 30 Seconds

Start in a plank position on your hands. Take one hand off the ground and tap your opposite shoulder. Bring that hand back down to the ground, and do the same thing with the other hand.

 Shoulder Tap 1

 

Shoulder Tap 2

 

Rest for 30 Seconds

 

Side Lunges for 30 Seconds

Start with your feet hip-width apart, and step your right leg out directly to the side as far as you can. Keeping your trail leg straight, bend and lean over your right leg, with your chest up and your hands outstretched for balance. Bring your right foot back to under your hips and repeat the movement on the other leg.

 Side Lunge 1

 

Side Lunge 2

 

Side Planks for 15 Seconds on Each Side

Lie on your right side with your legs straight and stacked on top of one another. Bend your right elbow and place it directly under your right shoulder. Engage your core and lift your legs and hips off the ground. Hold for 15 seconds and then lower down. Now do your other side.

 Side Plank

 

Rest for 30 Seconds

 

Leg Lifts for 30 Seconds

Lie flat on your back with your feet a few inches off the ground. Keeping your legs straight, lift them up to a 90-degree angle. Then slowly lower down to your beginning position.

 Leg Lift 1

 

Leg Lift 2

 

V-Ups for 30 Seconds

Lie flat on your back with your feet a few inches off the ground and arms straight out over your head. Keeping your legs straight, lift them up 90 degrees. At the same time lift your arms and torso off the ground. Touch your hands and feet, and then lower to starting position.

V up 1

 

V up 2

 

Rest and Repeat

Now that you’ve finished, when you’re ready, repeat this whole circuit one more time.