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Published on 5/17/08
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When the mercury drops, we find that our exercise resolve plummets, too. So is there anything to do in the comfort of your warm, cozy home to avoid feeling—and looking—like a sloth? “Yes!” enthuses Rayme Gorniak, personal-training director at Equinox (900 N Michigan Ave, 312-254-2500, equinoxfitness.com). He recommends a speedy routine of push-ups, squats, stairs and jump roping for all-over toning. Is the combo as good as an hour of cardio and weights at the gym? “No, but it’s much better than nothing—and you’ll feel great afterward,” he says.
1. Jump rope “This gets your heart rate up fast,” Gorniak says. “You’ll feel the burn in your legs and chest.” Luckily, the pain is temporary: Three minutes is about as long as most people can stand.
Directions Beginners: Instead of jumping over the rope, whip it in a figure eight in front of your body while you jump up and down (this gets you used to the rhythm). Do 30-second intervals followed by a one-minute rest, for three total minutes of jumping. Advanced: Jump over the rope continuously in one-minute intervals, followed by a one-minute rest, for three total minutes of jumping.
2. Squat kicks “Your legs are the largest muscle group in your body, so targeting them will blast serious calories,” Gorniak says. Bonus: This move sculpts your bum, too.
Directions Stand with your feet hips-width apart. A Bend your knees into a squat. Push into your heels to stand upright, B then kick your right leg out to the side. Lead with your heel (not your toe), making your leg as straight as possible. Do one set to the right; repeat, kicking with your left leg. Beginners: Do three sets of ten reps, alternating right and left legs within each set. Advanced: Do five sets of 20 reps (one leg per rep) on each side.
3. Superman push-up “Because your feet are raised, you’re adding even more tension to a traditional move—the push-up—that targets your core, obliques, back, shoulders and chest,” Gorniak says.
Directions Get into plank position, with your feet on a stable surface about eight inches off the ground (like a stair or stool). With your palms directly below your shoulders, lower your chest toward the floor while lifting your right foot and bringing your knee under you toward your right shoulder. Push back to start position as you return your foot to the step. Repeat with the opposite knee. Beginners: Do three sets of ten reps. Advanced: Do five sets of 16 reps.
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