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Here’s an at-home exercise that’s a one-stop workout

November 16, 2015

We asked a personal trainer for a no-equipment workout using only one exercise.

Time is more and more valuable. Rarely do we have time for the gym, to buy workout equipment, to push play on a workout video.

That made us think: Would there be one workout that experts would recommend, without at-home equipment and restricted to simply one exercise, for maximum benefit?

We asked Noell Yanik, a South Carolina fitness trainer who provides personal training to men and women, including tips for pregnant women, as she’s now pregnant herself.

Doing burpees is the ticket to quick, full-body fitness, according to Yanik. "They work every muscle in your body," she said — arms, legs, core, adding that they also boost the heart rate.

"We love to hate them, but if there’s one no-equipment move that can tighten, tone and lift your body, this is it," Yanik said.

"You’re building your muscles, which adds to the burn you’ll feel in the moment, but in the long run, this means you’ll gain a faster metabolism and sleeker, stronger physique," she added.

Burpee styles can vary, whether you start from a standing position or a plank. She suggests starting from a plank and moving to a standing position with a tuck jump. Or, starting from standing, you would squat, place your hands on the floor and do a squat thrust into plank position. Beginners may want to walk their feet into position instead of doing a tuck or thrust.

For beginners, she suggests three rounds of seven burpees. People who exercise regularly should do five sets of 10 repetitions, she said, suggesting a 30-second rest between rounds.

For a competitive streak, record your time and try to get better each time.

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McClatchy-Tribune Information Services