If you're the kind of person who still hits snooze 17 times in the morning despite that fact that you laid out your gym clothes the night before and swore you would make it to 7 a.m. spin class, you need the kind of minimal-effort workout that still pays off where it matters (you know, actually making you stronger). This yoga-inspired sequence is it: It takes less than 15 minutes, you don't need any equipment, and you can do it in the comfort of your own bedroom. Just because it's slow doesn't mean it won't make your muscles burn — by the time you finish, you'll be fired up for the rest of the day.
How to do it: Slowly move through the movements in the sequence below. Repeat the flow three times.
1. Mountain to Forward Fold
Start in a standing position: feet together, arms at sides. Sweep arms up overhead. Hinge at the hips, bending to place your palms on the ground (or as close as possible).
2. Fold and Twist
From a forward fold position, place your left hand on the ground, lifting your right arm toward the sky. Hold for a breath. Return to start, then repeat on the opposite side.
3. Downward Dog to Modified Upward Dog
Walk hands forward until you're in downward dog position, hips pointing up toward the sky. Slowly roll your spine forward to a plank position, dropping your hips toward the floor and looking up toward the sky in an upward dog. To return to start, squeeze your core and lift hips toward the sky.
4. Moving Lizard
Step right foot forward into a low lunge with foot outside of right hand. Hold for a breath, then straighten left leg. Return to start, then step back to downward dog and repeat on the other side.
5. Alternating Fallen Triangle
From downward dog, bring right knee into chest. Extend the right leg out to left side, lifting left arm toward the sky. Return to start, then repeat on the other side.
6. Twisted Lunge Variation
From downward dog, step right foot forward into a low lunge. Keeping the left hand on the ground, lift the right arm toward the sky for a twist. Turn back toward center, lifting left arm to meet right. Hold for a breath, then place hands back on the floor and return to start. Repeat on the other side.
7. Straddle Forward Fold
From a lunge position with parallel feet, turn to the side in a straddle. Hinge at the hips and lower until hands reach the floor (or as close as possible). Clasp hands behind back and slowly lift them toward the sky. Hold for a breath, then return to start.