This total-body circuit is based on the time-efficient, practical workouts you'll find inside Women's Health's new book The Fitness Fix, by fitness director Jen Ator. It's designed specifically for those days when you're short on time. Or tired. Or just unmotivated. You can use it as a solid filler routine to help maintain consistency when your schedule is hectic—or as a back-pocket workout for when you get to the gym with no plan and need something effective and easy to remember.
Starting with the first move, complete as many reps as you can in 50 seconds, then rest for 10 seconds before moving on to the next exercise. Not pressed for minutes and up for a challenge? Turn it into a full-length workout simply by repeating three to five times, resting 60 seconds between circuits.
Weighted Glute Bridge
Lie faceup on the floor with your knees bent and heels on the floor; place a dumbbell across your body, just below your hip bones, and hold it with both hands (a). Tighten your core, contract your glutes and hamstrings, and raise your hips until your body forms a straight line from shoulders to knees (b). Lower to return to start. That's one rep.
RELATED: 7 Simple Exercises That Show Results After One Workout
Alternating Reverse Lunge to Overhead Press
Hold a pair of dumbbells at shoulder height, palms facing in, then step your right foot back and lower until both knees are bent 90 degrees (a). Reverse the movement to return to standing while simultaneously pressing the dumbbells overhead until your arms are straight (b). That's one rep. Repeat on the other side; continue alternating. (For more moves that will help you get fit fast, check out Women's Health's Fitness Fix!)
Squat Press
Hold a dumbbell vertically with both hands close to your chest; standing with feet hip-width apart, push your hips back and bend your knees to lower into a squat (a). Holding that position, brace your core, then extend your arms straight out in front of you (b). Pause, then bend your elbows to bring the weight back to your chest. That's one rep.
Looking for more amazing moves? Here's how you can get super-toned with a kettle ball:
Dumbbell Row
Hold a pair dumbbells, palms facing forward, and stand with feet shoulder-width apart, knees slightly bent; bend forward from your hips, arms extended (a). Bracing your core, squeeze your shoulder blades together to pull the weights up to your chest (b). Lower back to start. That's one rep. (Let your workouts be a CELEBRATION of YOU, not a punishment for what you ate with The Women's Health Fitness Fix!)
Plank Jack
Get into a pushup position, feet hip-width apart and hands about shoulder-width apart (a). Keeping your core tight, jump both feet a few inches farther apart (b), pause, and then jump your feet back together to return to start. That's one rep.
This article originally appeared in the December 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!
