Finding time for exercise can feel impossible—but you don’t need a gym membership or fancy equipment to get a full-body sweat session. This 45 minute workout is designed for busy schedules and small spaces. You’ll move through strength, cardio, and mobility exercises that build muscle, torch calories, and leave you feeling energized. Plus, when you pair it with our online fitness schedule, you’ll never have to wonder what to do next—each session is mapped out for you, so you can hit “start” and get moving.

Ingredients

• 5-minute dynamic warm-up (leg swings, arm circles, hip openers)
  
• 3 sets of body-weight squats (15 reps each)
  
• 3 sets of push-ups (12 reps; knees or toes)
  
• 2 rounds of 1-minute high-knee sprints in place
  
• 3 sets of reverse lunges (10 reps per leg)
  
• 2 sets of plank holds (45 seconds each)
  
• 3 rounds of 30-second mountain climbers
  
• 5-minute cool-down (child’s pose, seated forward fold, deep breathing)

Every move in this 45 minute workout is chosen to maximize efficiency and results. You’ll flow seamlessly from strength to cardio, keeping your heart rate up while challenging all major muscle groups. No equipment? No problem—your own body weight is all you need to build strength and burn fat.

Consistency is key—and that’s why our online fitness schedule is here to keep you accountable. Simply log in, select today’s session, and follow along with our expert-led video demos. You can track your progress, swap workouts to fit your energy level, and even join live group classes for extra motivation.