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Why wait until January 1 to start your fitness routine? There's no day like today to get healthy and active. This workout is short, effective and can be done anywhere. Repeat the entire sequence below on a loop, three times for a full-body, calorie-scorching workout!
1. Switch jumps
Place hands behind head and start in lunge position. Jump up to straight legs, switching the leg that is in front mid-air. Land softly with bent knees. Repeat for 20 seconds.
Modification: If you can’t jump, just stand and switch legs, then perform alternating lunges.
2. Lunge pulse
Place right leg in front and pulse so your left knee almost touches the ground. Pulse for 10 seconds.
3. Repeat switch jumps
Repeat for 20 more seconds.
4. Repeat lunge pulse
Perform on the opposite leg with left leg in front and right knee almost touching the ground. Repeat for 10 seconds.
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5. Weighted curtsy lunges
Hold a single weight above your head with straight arms. Do not let the weight go behind your head. You should be able to see it above your head when you gaze upward. Cross your right leg behind your left and place the toe of your right foot no less than 12 inches to the left of standing left leg. You should be able to see your right foot in the mirror in front of you, behind and to the left of your standing leg.
Lunge deeply with both legs so right knee hovers close to the ground, then come back to standing. Perform 15 full lunges on both sides for a total of 30, alternating legs each time
Modification: If holding the weight is hard on your back and shoulders, hold it at your chest.
Jump to the right, swinging arms to propel your body. Land on right leg and bend left leg behind you. Touch the floor with your left hand. Swing arms to the left to propel body to the left. Land on left foot and bend right leg behind you. Touch the floor with your right hand. Continue alternating for a total of 30 reps.
7. Side lunge to flamingo
Start with hands in prayer in front of your chest (for balance). Lunge laterally to the right, completely straightening out your left leg. All the weight is on the right, bent leg. Push off your right leg to propel yourself to standing and bring right foot to meet left knee. Balance here for a count of three before moving to the other side. Alternate for 30 total reps.
8. Chair squat and pulse
Stand with knees together, bring arms straight overhead and squat as if you’re about to sit in a chair. Be sure to keep your back flat so it is in one straight line. Pulse your body up and down using your quads for 15 seconds.
Advanced version: Lift your heels so you’re balancing on the balls of your feet.
Modification: Perform with an actual chair in front of you for balance.
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9. Sumo squats
Get into sumo squat position with toes pointed outward and arms straight and out to the side. Squat so your glutes are in line with your knees. Lift one heel at a time and pulse body down, bending more deeply in the knees. Place that heel down and lift opposite heel and pulse again. Alternate for 60 seconds.
10. Attitude leg lifts
Stand with hands in prayer for balance and lift one leg behind you, bent at the knee in attitude. Keep foot flexed and keep standing leg slightly bent. Lift the knee ever so slightly and squeeze the glutes. Alternate legs after 60 seconds.
Nikki Warren is a co-founder of Kaia FIT, a holistic fitness and nutrition pro-gram designed for women, by women.