You come home from a long day of work and plop yourself right on the couch. After a good 10 minutes of decompression, it’s time to peel yourself off again, get your sneakers on, and head to the gym for a vigorous workout. Or… maybe see what is on Netflix this month. If this sounds like you, don’t fear! You can still get a gut-busting workout without busting a gut! Reasearch has shown that small workouts can be just as beneficial as a long gym session. So, good news for us lazy girls that just a few moves can be plenty for full-on toning.

This week’s workout comes from Karen Katz, a NYC-based instructor who provides workouts via her website Karen recommends doing each move at your own level. “A beginner could do 10 of each at a slow pace and repeat 3 times through. More advanced might work faster and do 30 of each and repeat 5 times.” she notes. Whatever level you are at, this short circuit provides a full body workout, so there’s no excuse not to get moving!

1. Squats


Blast that booty with one major move. First, start by setting up your feet wider than hip width apart. Drive your hips back as if you’re sitting into a chair, dropping your butt just above the height of your knees. Keep your chest up, and your weight in your heels. A set of these and you will have earned that seat on the subway, girl.

2. Lunges

karen katz lungeedited

Lugging your body from home to work to happy hour may seem like enough on your legs, but give those thighs some power and watch your step move faster and more confidently. To do this move, step one foot back and lift your back heel high. Drop your back knee straight down towards the floor creating two 90 degree angles with your legs. “Go only as low as you are comfortable going,” says Karen. To finish, press back up through your front heel.

3. Push Ups

karen katz push up

Your chest and arms don’t get enough love sitting at a desk all day, but just a simple push up can bring results (even for those of us that count picking up a burrito as weight lifting). Begin by setting up with your feet wider than hip-width apart, to create a stable base of support. Walk your hands just wider than shoulder width and turn your fingers slightly in. Bend your elbows as you lower down towards the floor, leading with your chest. Your hips and head should not droop. Karen recommends that if your hips are dropping, try setting your knees on the floor. You can still work as your strength builds up. No excuses!

4. Planks

karen katz plank

This exercise requires minimal movement, so it will feel like the perfect lazy girl workout until you feel that burn in your core. To start off, set up on your elbows and forearms and make two fists with your hands. With regard to form Karen says that your body should be one long line, with your nose floating right above your fists. Make sure you’re not arching your back. No worries if you are working on building up your strength: Karen also noted that this exercise can also be done on your knees.

5. Jumping Jacks

karen katz jumping jacksedited

Getting your heart rate up, even just for a little while, works wonders on your cardiovascular system. Start this exercise with your feet together. Jump wide as your arms go up to the ceiling. Jump back in as you bring your arms down by your sides. Repeat for a full heart-pumping burn.

If you have any tips or tricks for how to get yourself moving, let us know in the comments below!

(Photos courtesy of Karen Katz)