This time of year, just getting to the gym is an act of endurance. You’re likely trudging through the snow, fishtailing on icy roads, and doing it all while bundled up like Randy from A Christmas Story.
Yes, your winter workout routine seriously needs some at-home moves. “No matter what the weather or traffic conditions are, you can get your workout on,” says personal trainer Mike Donavanik, C.S.C.S., C.P.T.
We asked Donavanik for his top indoor exercises to train your body like it’s swimsuit season. Bonus: These moves require absolutely no dumbbells, kettlebells, or fancy bands. Nada. All you need is a few feet of floor space—and a towel to mop up the sweat.
1. 3-Point Plank
This plank variation throws off your balance, making your core stabilizers go into overtime.
Get in plank position, your elbows directly underneath your shoulders and your feet hip-width apart. Keeping your shoulders and hips square to the floor, bring your right arm behind your back, your palm facing up. Hold for 30 seconds, and repeat on the opposite side.
2. 180-Degree Burpee
And you thought traditional burpees were killer. Try making a half-turn during each rep.
Get in a pushup position and, immediately after performing one pushup, jump your feet in to the outside of your hands. Quickly jump up and turn so that you land facing the opposite direction. Repeat the move, continuing to jump 180 degrees each time.
3. Jumping Prisoner Lunges
Build explosive lower-body and get your heart pumping without ever leaving your living room.
Get into a lunge position with your hands behind your head and elbows pulled back. Lower your body into a lunge until your front knee forms a right angle. Quickly jump up and switch legs in the air so that you land in a lunge on the opposite leg. Repeat.
4. Pop-Up
Blast your legs and often-neglected hips with this heart-pounding move. It’ll almost make up for sitting in a desk chair all day.
Get on your knees with your body upright and your calves extended behind you. Sink back into your hips and move your arms back for momentum. Powerfully thrust your hips and swing your arms forward and up, so that you jump up and land in a wide squat. Step down onto your knees to reset, then repeat. Watch the move.
5. Hollow-Man Hold
It’s like a sit-up, leg-lift, and reverse Swiss ball plank all in one.
Lie on your back on the floor, hands overhead and legs fully extended. Pull your navel toward your spine, pushing your low back into the floor. Keeping your arms and legs fully extended, lift them off the floor, keeping your low back pressed into the floor. Your body should form a crescent shape. Repeat.
6. Wall Sit
By holding the position, you not only train your glutes, hamstrings, and quads, but also your smaller stabilizer muscles that ward off injuries.
Stand up straight with your back flush against the wall. Walk your feet out and lower your body down until your thighs and calves form a 90-degree angle. Bring arms directly in front of you, parallel to the floor. To intensify the move, raise arms straight overhead and keep flush against the wall. Hold for as long as you can.
7. Tuck Jumps
Take your squats to the next level—without adding any weights.
Stand with your feet hip-width apart and your hands in front of your chest, palms facing the floor. Push your hips back and bend your knees to lower down into a squat. When your butt sinks past your knees, explosively jump up and pull your knees up and toward your chest. Land in a squat and repeat.
8. Alternating Plyo Pushups
Build explosive upper-body strength with this variation of a tried-and-true classic.
Get in a pushup position, your hands directly underneath your shoulders and you feet together. Bend your elbows to lower your body into a pushup. At the bottom of the move, quickly and forcefully push your body upwards, jumping your feet and hands out while in the air. You should land back in a pushup, your hands and feet now wider than shoulder-width apart. Repeat and continue to alternate between a narrow and wide pushup position.
9. Donkey Kicks
Torch those hamstrings while shaping your shoulders and getting your heart rate up.
Get in a pushup position and walk your feet in toward your hands so that your knees are lifted off the floor directly beneath your hips. This is your starting position. Keeping your arms straight, but not locked out, jump your heels up to kick your butt. Land back down softly and repeat. Watch the move.
10. Deck Squats
You’ve never gone this low.
Stand tall with your feet shoulder-width apart. Drop into a deep squat so that your butt touches the floor. Roll backwards on the floor and pull your knees into your chest. Explosively reverse the movement, using your momentum to move back to standing. Repeat.