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You don't need tons of time to raise your heart rate and activate all the muscles that make you look tighter and more toned. This high-intensity interval workout features simple but super-intense exercises designed by CosmoBody trainer Astrid McGuire for a quick cardio workout that you'll definitely feel tomorrow.
Repeat each exercise for up to one minute before you move on to the next.
1. Crossover Jacks: Stand with your feet together and arms straight out to the sides. Jump your legs out into a wide stance with your toes facing forward as you bring your arms together and cross your left arm over your right. Squeeze your inner thighs as you jump back to starting position with your arms straight out to the sides. Then repeat, this time crossing your right arm over your left.
Where you'll feel it: Your heart, arms, and legs
2. Front Raise With Cross: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet about hips-width apart. Roll your shoulders back and extend both arms straight out as you raise the dumbbells to about shoulder height with your palms facing down. Cross your left arm over your right arm, then uncross, and bring your right arm over your left arm. Uncross, brace your core, and lower back to starting position with control. That's one rep.
Where you'll feel it: Your shoulders and abs
3. Boomerangs: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet slightly wider than shoulders-width apart. Roll your shoulders back and raise both arms to about shoulder height with your elbows locked and palms facing each other. Keeping your arms parallel, sit back into a squat, and twist from the waist to bring both arms down and to your left. Push up through the heels and engage your core to come back up to standing position with your arms at shoulder height. Repeat the squat, this time twisting to your right. Continue to alternate sides.
Where you'll feel it: Your heart, legs, and arms
4. Cheerleading Ts and Ys: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet slightly wider than shoulders-width apart. Roll your shoulders back and raise both arms straight out in front of you to about shoulder height. Keeping your elbows locked and palms facing down, open both arms out the sides into a "T." Bring your arms back together in front of you and brace your core to lower the weights along your sides with control. Keeping your arms straight, engage your core as you raise both arms over your head and into a "Y." Return to starting position with control, and continue to alternate between "T"s and "Y"s.
Where you'll feel it: Your core, shoulders, back, and arms
5. Dumbbell Jacks Shoulder Press: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet together. Bend both elbows and bring the weights in to your chest with your palms facing together. Then, extend both arms straight overhead. Next, bring the weights back to your chest, and immediately jump both feet out into a wide stance as you open your elbows out to the sides with your palms facing forward. Then extend your arms and press the weights straight up toward the ceiling. Jump your feet back to starting position and bring the weights back into your chest to complete the rep.
Where you'll feel it: Your heart, shoulders, arms, and legs
6. Chest Flies: Grab one 3- to 5-pound dumbbell in each hand and stand with your feet together. Bend both elbows at a 90-degree angle, and turn your palms to face each other as you raise your elbows to shoulder-level. Keeping your shoulders away from your ears, open your arms out to the sides until your palms are facing forward. Without dropping the elbows, bring the weights back together in front of you. That's one rep.
Where you'll feel it: Your back, chest, and shoulders
7. Planks Heel Kick With Frog Jump: Get into plank position with your shoulders stacked over your wrists and your body in a straight line between your head and your heels. Bend your knees and push off your toes to hop both heels up into the air. Land lightly on your toes, then hop both feet right behind your palms. When you land, lower your butt into a deep squat. From there, jump back to starting position. That's one rep.
Where you'll feel it: Your core, legs, and arms
8. Plank With Triceps Kickback and Lat Pull-Down: Get into plank position with your shoulders stacked above your wrists and your body in a straight line between your head and your heels. Place one dumbbell near each palm. With your left hand, grab the dumbbell near your hand. Drive your left elbow straight up toward the ceiling, and extend your arm as you bring the dumbbell back toward the wall behind you. Bend your elbow to bring the weight back alongside your body. Then, twist to the left from the waist to stack your left shoulder over your right as you turn your feet to point toward your left. Extend your left arm to press the dumbbell straight up toward the ceiling. Next, lower your left elbow straight down toward the floor. When the weight reaches your chest, turn your chest back toward the floor, come back up onto your toes as you gently drop the weight, and place your left palm back on the ground. Repeat on the other side to complete the rep.
Where you'll feel it: Core, back, and shoulders
9. Squat With Dumbbell Curl and Knee Raise: Grab one 3- to 5-pound dumbbell in each hand and hold them along your sides with your palms facing your body. Stand with your feet about shoulders-width apart and your weight in your heels. Keeping your knees behind your toes, lower your butt toward the floor. Press through your heels to come back to standing position as you turn your palms to face forward, squeeze your elbows in toward your sides, and curl both dumbbells up toward your shoulders. At the same time, raise your left knee straight up toward your chest. Then release the leg to the floor and lower both dumbbells back to starting position. Repeat on the opposite side to complete the rep.
Where you'll feel it: Your biceps, butt, and legs
10. Planks with Shoulder Taps: Get into plank position with your shoulders stacked over your wrists and your body in a straight line between your head and your heels. Without raising your butt, take your left hand off the ground and tap your right shoulder. Bring the left hand back to the ground, then repeat on the other side. That's one rep. Continue to alternate sides.
Where you'll feel it: Your core, arms, and chest
11. Burpees: Stand with your feet about shoulders-width apart. Bend down and place both palms on the ground in front of your feet. Jump both of your feet back into plank position. Immediately jump both feet back toward your palms and stand all the way up. That's one rep.
Where you'll feel it: Your heart, core, arms, and legs
12. Squat Jumps: Stand with your feet about shoulders-width apart. Keeping your knees behind your toes, bend your knees and lower your butt toward the floor. Bring both arms backward, then swing them forward for momentum as you jump up out of the squat and straight up into the air. Land with light feet and lower back down into a squat. That's one rep.
Where you'll feel it: Your heart, legs, and butt
13. Punches: Stand with your feet slightly wider than shoulders-width apart and make fists with both your hands. Bring both fists in to your chest with your elbows near your sides. Engage your core as you punch straight forward with your right arm. Immediately bring the right fist back in toward your chest, then punch straight forward with your left arm. Bring it back in toward your chest, and continue alternating.
Where you'll feel it: Your core and arms
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Original article and pictures take www.cosmopolitan.com site
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