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How to Interval Train at Every Level

We get it: Even the idea of waking up, packing a bag, and going to the gym can be exhausting. Plus, this summer we have trips to take, parties to attend, and well, better things to do than spend an hour exercising.

That’s why we’re die-hard fans of home workouts with bodyweight exercises—moves you can do without any machines or extra equipment. They’re simple, efficient, and can actually be pretty fun. In this Grokker video, Jon Stratford, a personal trainer (and former Marine!) shows you 10 simple moves to boost your metabolism and develop strength in every major muscle group, from your chest to your core to your legs.

His twists on standard moves, like dive bomber press-ups, gecko planks, and split squats, will challenge your body like never before—all in the comfort of your own living room. The best part? One round of the entire workout only takes about five minutes (if you’re speedy). Add one, two, three, or more rounds for an extra challenge.

To recap, peform 10 reps of each of the following exercises.

Squats

Gecko Planks

Dive Bomber Press-Ups

Split Squats (per leg)

Side Planks with Reach (per side)

T-Press-Ups (per side)

Mountain Climbers

Half-Sits

Dips

Ski Jumps (per leg)

Rest as needed. Repeat for a second, third, or fourth set.

Interested in more short and effective at-home workouts? There are thousands waiting for you on Grokker, the one-stop online resource for wellness. Get 30 percent off a Grokker.com membership by entering promo code GREATIST at checkout.