There are exercises for your hands, feet or press … To train all the zones, you need to perform several exercises for each. All this will take more than a month. But, fortunately, you can achieve a magical transformation by simply doing only 5 exercises.

How can it be? There are such universal exercises for the whole body, which give a uniform load on all problem areas. During the workout you will notice a tension in the buttocks, press, hands and calves. In general, minimum of exercises will lead to the maximum of results.

Also, these exercises will help you increase flexibility and get rid of the pain caused by a sedentary lifestyle. You need to do them smoothly and gradually. If you think that this will simplify the task for you, then this is far from the case. Just try them! Start your workout with Sit-ups, then do Push-ups, then perform Mountain Climber, after that do Lunges and finish with Jumps. This workout will take no more than 10 minutes.

High-intensity interval training, aka HIIT, is one of the best ways to maximize your workout time. Burn a ton of calories and boost your metabolism in little time with celeb trainer Astrid McGuire’s full-body HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat. There’s no equipment needed for the workout, so press play and start your sweat sesh.

Butt Kicks

1. Stand tall with your feet shoulder-width apart and face forward.
2. Start kicking your feet up, until the heels touch the glutes, and pump your arms at the same time.
3. Repeat until set is complete.

While doing the butt kicks exercise remember to keep your shoulders back, your abs tight, to open up your chest and to land slowly on the balls of your feet. Keep your arms close to your torso and your elbows bent at a 90-degree angle. Breathe out as you kick back and maintain a steady and stable pace. Pump your arms in sync with the opposite leg.

Burpee Spin

Step 1: Stand with legs a little wider than shoulder-width apart. Slowly lower into a squat.
Step 2: Jump upward, extending the legs, while simultaneously rotating 180 degrees to the other side landing softly into your squat.
Step 3: Complete the back and forth squat-to-rotational jump position for the instructed amount of time.

Squat Jump and Shuffle

1. Start in an athletic position with your feet shoulder-width apart and your hips low.
2. Extend your arms back to create momentum, and jump forward.
3. Shuffle back to the initial position and repeat until the set is complete.

Keep your hips low, engage your core, and use the momentum created by the movement of the arms to jump higher and longer. Keep your spine neutral, shuffle back on the balls of your feet, and maintain a smooth and steady breathing pattern.

Plank Jack

1. Start in a push up position with your feet together.
2. Hop your feet as far as you can and land softly on your toes.
3. Jump again to bring your feet back together and repeat.

Don’t let your hips drop, keep your spine stable and try to maintain a slow and steady breathing pattern. Pull your abs in tight and keep a straight line from your shoulders down to your ankles.

Reverse Burpee

Begin standing with the arms extended overhead.
Bend the knees and, in a controlled motion, lower your tush all the way to the floor.
Roll onto your back, drawing your knees toward your face.
Use momentum to kick forward, landing on the feet.
Rise to stand, and do an explosive jump straight up, getting as much height as you can. Remember to keep your elbows bent and palms off the floor while you rise so you’re using your core muscles and not your hands to help you get up.

Mountain Climber

Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (a). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (b). Return to the starting position, and repeat with your left leg (c). Continue alternating for 10-12 reps. “It’s key to keep your hips low at all times,” says Ballantyne. Do them slowly; the faster you do them, the more likely you’ll mess up your form, say by rounding your lower back, and you’ll lose the ab-building benefits, he adds.

Just ensure you have enough room for your HIIT exercise and be ready to sweat it out in the process.