Whether your local groundhog predicted an early spring or six more weeks of winter, it’s never too early to start getting back in shape for swimsuit season. This workout for just eight minutes a day can get you super fit in 30 days. Yes, you read that right: eight minutes! These are 12 super simple exercises that you can easily do at home without any equipment. Do every exercise for 30 seconds each and take a 10-second break after each one. You’ll start to see great results in no time!
1. Jumping jacks
The first thing to do is warm up. Jumping jacks are great for this because they activate all your muscles and get your entire circulation going. 30 seconds of this and you’ll notice your muscles loosening up. Then you’re ready to go.
2. Step onto a chair
This exercise strengthens your hamstrings and calves and gets your butt in shape. Stand in front of a chair and alternate, placing each leg onto the seat of the chair and taking a big step up.
The classic workout. Thirty seconds of push-ups will take a lot out of you. Make sure you do a proper up-and-down motion and keep your back straight. Push-ups work out your triceps and chest, as well as your abs and back muscles.
This is an excellent endurance exercise for the hamstrings. Stand in front of a wall with your back facing the wall and slowly sink down until your hamstrings are at a 90° angle to the floor. Now press against the wall using your legs.
Good old sit-ups. Make sure you don’t sit up using your back. Instead, sit up slowly and carefully using your stomach muscles. You should be looking up at the ceiling in the process.
Another well-known exercise from gym class. Stand with your feet shoulder-length apart. Keep your back straight and slowly lower your upper body by bending your knees. Keep your weight on your heels in the process. Just pretend you want to sit down on an imaginary box. A fantastic exercise for legs and stomach muscles.
The key exercise for a well-trained upper body. Lie down flat on the floor, point your toes and push yourself up onto your forearms while keeping your back straight. If you can’t manage this for 30 seconds in the beginning, simply hold the position as long as you can.
8. Push-up side plank
A great exercise for your triceps, chest, back and stomach muscles. Start off by doing a normal push-up, but when you’re up, turn your upper body to the side and reach to the ceiling with one hand. Alternate sides.
Perfect for getting your hips active and training your calves and hamstrings. Position yourself with your feet shoulder-length apart. Now take a big lunge forward until your front leg is at a 90° angle to the floor. Then you pull your leg back and repeat the whole process on the other side.
10. Tricep dip
This one is great for training your arms. Support yourself with both hands behind your back on the seat of a chair and slowly lower yourself down with your arms. Afterwards you push your upper body back up.
11. One-arm plank
Now it’s time to work out your obliques. Lie down on the floor on your side. Push yourself up with your forearm, place your legs on top of each other to the side. Make sure you keep your body straight. Hold for 30 seconds, relax briefly and then do the other side. Now you’re almost done.
12. Running on the spot
An exercise for your whole body: find a comfortable space and start running on the spot. Alternate bending your knees. Lift your legs up as high as possible and you’ll quickly feel that the exercise demands a lot of your legs, upper body and your balance. Do this for 30 seconds and then you’ve earned a break.
If you do these exercises once a day, you’ll feel a considerable change in 30 days. And it takes only eight minutes! Of course, you should also make sure to eat healthy and always remember: if you experience pain, then stop and have a chat with your doctor before continuing. Hardcore exercise fanatics could even do the program two times in a row.