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Slim without the gym: The 10-move home workout

Krista Stryker is the founder of 12 Minute Athlete, a website providing free, incredibly effective high intensity interval training (HIIT) workouts and awesome fitness motivation. Get more from Krista on Twitter.

Get in shape without the gym

Bored with your current gym routine? Ditch the gym and work out at home or at your local park. You'll get in better shape than ever before — and have more fun!

Get in shape
without the gym


Pike push-ups

Get in shape without the gym

Start in a downward dog position. Pull your shoulders back and tighten your abs and glutes. Lower your forehead down toward the floor as far as possible. Push yourself back up into the starting position and repeat. Works your shoulders, triceps, chest and core. You may also feel a stretch in your hamstrings.


Walking lunges

Get in shape without the gym

Start in a lunge position with your knees touching or almost touching the floor. Without pausing, alternate legs, bringing your opposite leg forward into a lunge position. Continue alternating legs while moving forward. For an added challenge, hold something heavy. Works your entire lower body.



Get in shape without the gym

Stand up straight, and then get into a squat position with your hands on the floor in front of you.

Kick your feet back into a push-up position and lower your body to the floor. Return your feet back to the squat position as fast as possible. Immediately jump up into the air as high as you can. Add a little clap for pizzazz! Improves cardio while strengthening your entire body.



Get in shape without the gym

Lie on your back while stretching your arms overhead and keeping your legs straight. Simultaneously raise your arms and legs as high as you can, keeping them as straight as possible. Try and touch your feet to your hands. Lower down and repeat. Works your hips and core.


T-plank twists

Get in shape without the gym

Start in a plank position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs, and then rotate your torso and legs to one side so that your body is facing away from the ground. Simultaneously, raise your arm to the sky so that your body forms a "T." Lower back down to the push-up position and repeat on the opposite side. Works your core, chest and shoulders.

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