This sculpting workout requires just one thing: yourself!

It’s still only the beginning of the year, but if your schedule is anything like ours, the holidays are already a distant memory. When you have a busy work or social schedule, it’s easy to fall behind on your daily sweat sessions. But no matter how swamped you are, sneaking in exercise is crucial to staying on your game (and staying sane). Skip too many and it’ll be that much harder to get back on the proverbial horse. Solution? A short, just-the-essentials routine that puts every muscle through its paces without needing any equipment.

Case in point: This routine from our home workout guide, No Gym Required, a handy, travel-friendly book of workouts you can do absolutely anywhere with little or no equipment. “This workout is simple, but it’ll seriously crank your heart rate and metabolism,” says strength and conditioning specialist Jen Ator. You’ll also increase your flexibility and core strength and sculpt your butt, legs and shoulders. Talk about a multitasker!

How to do it: Make this routine your travel go-to or do it three times a week as a super-efficient workout. Starting with the first exercise, perform as many reps as you can in 50 seconds, rest for 10, then move on to the next. After all four moves, rest for one minute. Repeat two more times for three circuits total (Want more great do-anywhere workouts? No Gym Required is on sale now at retailers across SA).

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Watch one of our WH staffers perform the moves at The Cape Milner Hotel: 

Marching Glute Bridge

Lie with your knees bent, feet flat on the floor, arms by your sides. Press through your heels to raise your hips, so your body forms a straight line from shoulders to knees. Raise your right foot, knee bent at 90 degrees, until your shin is parallel to the floor. Hold for three seconds, then lower your foot and repeat with the left. Alternate.

Alternative Reverse Lunge

Stand with feet hip-width apart, hands clasped behind your head. Step back with your right leg and lower your body until your left knee is bent to 90 degrees. Push back up to start. That’s one rep. Switch legs and repeat.

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Plank Walk-up

Get into plank position, forearms on the floor, elbows under your shoulders, legs extended behind you. Place your right hand flat on the floor, then your left, straightening your arms to push-up position. Return to start by lowering onto your right, then left, forearms. Repeat, leading with your left hand; alternate.

Skater Hop

Cross your left leg behind your right and lower into a half-squat, your right arm out to the side, left arm across your hips. Hop to the left, switching your legs and arms. That’s one rep. Keep hopping quickly, alternating from side to side.

Travel often? This 15-minute fat torching workout you can do anywhere, plus here’s 3 things you can do tonight for a better workout tomorrow.