Diet

An 18-Minute At-Home Workout to Target Your Worst Trouble Zones

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Tell us if this sounds familiar: You have every intention of squeezing in more exercise — especially with the summer months upon us — but you never seem to find time to make it to the gym. Not to worry: The best workout moves are the ones that can be done right at home without any special equipment or instruction. All you need is yourself and your own body’s resistance — your bodyweight — to sculpt and tone your muscles and help yourself grow stronger, healthier, and more confident.

Not sure how to get started? These easy movements from iFit.com will help you target your worst trouble zones, like that stubborn lower belly pooch or annoying arm jiggle that seems to get more noticeable as you age. Yet instead of singling out one muscle group, a total-body toning approach should be your goal. First, learn the moves, and then combine them in these easy 18-minute workouts you can do right in the comfort of your living room.

Sculpting the Arms and Shoulders

Marching Plank: Start in a high push-up position. Drop down to your elbows, one hand at a time, placing the elbow where your hand was (right under the shoulder). Once you are in a forearm plank, press back up into a high push-up position by placing the hands one at a time, right underneath the shoulders. Alternate which arm you press up with first. This can be performed on the knees, as well.

Marching Plank

(Photo Credit: iFit)

Long, Lean Legs

Plie Squat: Start with your feet about shoulder-width apart or slightly wider. Turn your toes out to a 45 degree angle. Keeping your knees wide, squat down to 90° or slightly lower, and press through your heels as you return to standing.

Piles Squat

(Photo Credit: iFit)

A Strong Core

V-sit: Start by sitting on the ground with your feet flat on the floor with your knees bent in front of you. Lift your feet and hands off of the floor to engage your core. If you want a more advanced version, straighten out your legs.

V Sit

(Photo Credit: iFit)

Bodyweight Workouts

Both of these workouts can be completed with your bodyweight only. All you need is the space it would take for a yoga mat. These can be completed on the carpet or on an exercise or yoga mat if you have hard floors.

Workout 1: BODYWEIGHT (18 min)

40 seconds work, 20 seconds rest

Round 1: 3x

  • V-sit
  • Air squats
v-sit/air squats

(Photo Credit: iFit)

Round 2: 3x

  • Marching planks (optional: do it from knees)
  • Hip raises (glute bridges)
Marching Plank & Hip Raises

(Photo Credit: iFit)

Round 3: 3x

  • Forearm plank
  • Alternating lateral lunges
Forearm Plank & Lunges

(Photo Credit: iFit)

Workout 2: BODYWEIGHT (18 min)

40 seconds work, 20 seconds rest

Round 1: 3x

  • Plie squat
  • Knee push-ups
Squat & Push-Ups

(Photo Credit: iFit)

Round 2: 3x

  • Triceps dips (use a chair, table, or couch)
  • High plank (high push-up position)
Triceps Dips

(Photo Credit: iFit)

Round 3: 3x

  • Lunge pulse, left foot forward
  • Lunge pulse, right foot forward
Lunge

(Photo Credit: iFit)

These workouts were provided by iFit.com.

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