Once you get through the drill, if you have time – and energy – repeat it.
(Editor's note: You can also intersperse the 2-Minute Drill into your regular cardio or strength-training workouts to add variety and intensity. My favorite is using the 2-Minute Drill as an interval during my bike workouts – every 5 minutes, do the 2-Minute Drill. – MT)
*Prisoner squats: Stand with your fingertips behind your ears, your chest out, elbows back, and feet shoulder-width apart. Sit back at your hips and bend your knees to lower your body as far as you can without losing the natural arch of your spine. Keep your head up. Squeeze your gluteals and push yourself back to start position. Repeat.
**Mountain climbers: Start in a pushup position with your shoulders directly over your hands. Keeping your head in line with your body, bring your right knee to your chest. As you straighten the right leg to start position, bring our left knee to your chest. Keep your weight on the balls of your feet. As quickly as possible, "climb" alternating your legs back and forth.
***Bodyweight thrusters: Keeping your back straight and hands at your shoulders as if you were holding a barbell, bend at the knees into a squat, then explosively drive your legs straight as you extend your arms above your head. Repeat.
You can do the exercises in the 2-Minute Drill in any order and even add or substitute a few of your own. As you get more fit, increase the time you do each exercise from 15 seconds to 30 seconds or more. Do what works for you – whatever will keep you motivated to get up and get moving.
The Belly Off! Diet isn't a gimmicky book with impossible-to-stick-to eating or exercise plans. The Belly Off! program is taken straight from the last eight years of success stories chronicled in the Belly Off! Club column in Men's Health magazine, including practical exercise and diet tips, lifestyle changes, and unwavering inspiration – whether you are male or female.
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