It only takes a second of looking at group and personal fitness instructor Niv Zinder to lead to curiosity about how he stays in such amazing shape. Turns out that while the Israel-born, New York-based trainer is known for intricately designed workouts, he says that you can efficiently blast away fat and build muscle using basic, tried-and-true exercises. With that in mind, we asked him to show us a safe and effective five-move circuit you can do anytime and anywhere you find yourself in need of a quick confidence-boosting workout.
Watch the video, and then follow along with this step-by-step guide. Each of the five moves should be done for 30 seconds. Repeat the circuit three times, taking a one minute break in between each circuit. (Do it fast enough while keeping your form in check, and you just might feel like you dropped a size.)
1. Jumping jacks
Start with your feet together and your hands down by your side. Next, jump your feet out to the sides as you raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.
2. Squat-to-knee lift twist
Start with with your feet hip-width apart and your arms behind your head. Lower into a deep squat, sitting back into your hips and making sure your weight is on the back of your feet. As you come up, touch your elbow to your opposite knee, and twist. Remember to draw your abs in as you twist. Alternate sides each time. You’ll want to maintain a fast pace for this move to keep your heart rate up.
3. Bear crawl
Take a big jump forward, and lower down as if you were squatting. Touch the floor with your hands, and bear crawl back, making sure to brace your abs in tight.
Get into high plank position with your hands directly under your shoulders. Lower your body keeping your back flat and your neck in neutral position until your chest grazes the ground. Push back up. If in the 30 seconds this starts to get too hard, bring your knees to the floor. Conversely, if this isn’t challenging enough, lift one leg up as you lower your body, then switch legs.
5. Mountain climber squat combo
Stay in your high plank push-up position from the last move. Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can. Return to the starting straight leg position, and repeat with your left leg. Continue this alternating pattern at a fast pace four times. On the fourth time, jump into a squat position. Jump back into plank, and repeat.