No-Equipment Morning Full Body: Calorie Burn

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
2. Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
3. Repeat the same movement for the opposing arm maintaining a strong core and straight back. 

Be sure to use a sturdy chair/bench

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
2. Legs straight out in front of you, ankles together and feet slightly off the floor.
3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
4. Return to starting position.

1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Get yourself in the standard push-up position either on a yoga mat or workout surface, with your knees bent and comfortably placed on the ground
2. Aim to maintain a neutral spine, while keeping your chin tucked, and then place your elbows on the mat directly beneath your shoulders
3. Keeping your core tight, allow your chest to slowly lower towards the ground. Keep your back straight, not allowing it to sink
4. Continue to lower your chest as your rear shoulder blades come closer together, then, forcefully drive your elbows and forearms into the ground to push your chest back into that neutral position

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
2. Keeping your back straight, lower your body towards the ground by bending your knees.
3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
4. For a bonus, tense your glutes at the top of the movement.

1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
5. Hold for a count of one.
6. Push down through your front heel and extend both knees to return to the start position.
7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
3. Pause and return to the starting position.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

1. Lie flat on an exercise mat, extending your arms straight back behind your head.
2. Fully extend your legs also. This is the start position.
3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
5. Your arms should be fully extended, parallel to your legs.
6. Your upper body should be raised off the floor.
7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
8. Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Get into a face-down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs out behind you, supporting yourself on your knees, with your feet elevated behind you.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. When feeling secure, slowly lift one forearm off the floor while transferring the weight to your grounded forearm.
5. Straighten the now-elevated arm out in front of you, reaching forward with your fingertips.
6. Bring the elevated arm back in and to the floor, redistribute your weight, and repeat on the other side.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Get into a push­up position with hands under shoulders and body straight from head to toes.
2. Engage your core and bend your elbows, keeping them in towards the body.
3. Lower your body towards the floor.
4. Straighten your arms and quickly jump the feet forward to outside of the hands.
5. Jump back to starting position.

1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
3. Slowly lower the leg to the starting position and repeat with the other leg.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.