The Perfect Workout for When You’re Stuck Inside

If winter storm Jonas has you sequestered in your home, take a break from Netflix and try this full-body, zero-equipment workout. (Photo: The Fhitting Room)

Massive winter storms are hitting the East Coast this weekend, affecting an estimated 50 million people from Maine to Virginia. When your car is buried in snow, the roads are slick with ice, and you’ve already burned through your Netflix queue, try this workout to bust the couch lock.

You don’t have much room? You don’t have any dumbbells? No problem. This plan, created exclusively for Yahoo Health by Fhitting Room trainer Daury Dross, requires zero equipment and only enough space to do a pushup.

Dross’s workout is based on high-intensity interval training (HIIT) — a super-efficient way to fit in strength and cardio in a short period of time. The whole plan will take you less than 20 minutes.

How to do it: This workout has four parts: a warm-up, followed by three different types of circuits. Once you finish one part, continue immediately to the next. You can rest briefly to catch your breath as needed, but try to keep moving.

Related: Boost Your Energy Level and Mood In Just Minutes

Part 1: Warm-Up

Do one movement continuously for 30 seconds, then switch to the next exercise for 30 seconds. Repeat the circuit three times, for a total of 3 minutes.

1. Mountain Climbers

Begin in a pushup position on the floor. Keeping your back straight, draw your right knee up to your right elbow.

Return to the pushup position. Then draw your left knee to your left elbow. That’s one rep. Repeat continuously, alternating legs.

2. Situps

Start lying on the ground with knees bent and heels on the floor. Use your abs to lift your torso toward your knees, then return to the starting position in a controlled movement; repeat. Rest your hand on your head for support (don’t tug at your neck).

Part 2: Circuit

Perform each movement for 1 minute, then move on to the next exercise. Once you’ve finished one round (which will take 3 minutes), repeat. The entire circuit will take you 6 minutes.

1. Tuck Jumps

Stand with your feet shoulder-width apart. Bend slightly at your hips and knees, preparing to jump.

Jump as high as you can, raising your knees and touching your hands to your knees at the top of the jump. Land as softly as you can.

2. Reverse Lunges

This exercise is similar to a traditional lunge, except that you reach your leg backward into a lunge position.

Begin standing with your hands behind your head. Take a big step back with your left leg. At the bottom of the lunge, your back knee should be about 2 inches from the floor. Keep your torso tall.

Press with your legs to raise your body up to standing. Return your feet to the starting position, then step backward with the other leg. Continue this pattern, alternating legs, for 1 minute.

3. Froggers

Begin at the top of a pushup with your hands shoulder-width apart.

Keep your hand on the floor. Kick your feet forward; land with your feet outside of your hands, chest facing forward (below).

To finish the movement, kick your feet back into the starting (pushup) position. That’s one rep. Repeat for 1 minute, resting in the pushup position as needed.

3. Strength

For the strength portion of this workout, you’ll perform each exercise for 45 seconds. Do all three moves, one after the other, without rest. That’s one round. Rest 45 seconds at the end of each round. Perform three rounds total.

1. Plank-Ups

Start on all fours with your body forming a straight line from head to heels. Keep your body straight during the entire movement.

Lift one hand off the floor; bend your elbow and rest your forearm on the ground to support your body weight. Then repeat with the other arm.

Reverse the movement to complete the exercise, pressing back up into a pushup position one arm at a time.

2. Hand-Release Pushups

Lie belly-down on the floor with your arms and legs extended. Place your toes on the floor. Lift your arms up a few inches off the floor. (You should feel this in your upper back.)

Place your hands next to your shoulders, as if you’re about to start a pushup.

Press up into the top of a pushup.

Reverse the movement: Bend at your elbows to lower your torso to the ground, then extend your arms. That’s one rep.

3. Bicycles

Begin lying face-up on the floor with your fingertips touching your ears. Bend your left knee and rotate your torso to touch your right elbow to your left knee (pictured).

In a smooth movement, rotate your torso and switch sides. Touch your left elbow to your right knee. Continue switching sides (bicycling your legs) for 45 seconds.

Part 4: Tabata Finisher

A Tabata is a specific type of interval workout. For this plan, you’ll perform air squats at an all-out intensity for 20 seconds, then have 10 seconds of rest. Repeat that sequence eight times (4 minutes total).

Stand with feet slightly wider than shoulder-width apart, arms straight out in front of you.

Bend at your hips and knees, as if you’re sitting down into a chair. Lower your body down until your thighs are parallel to the ground (or as far as you can).

Press with your legs to return to the starting position. That’s one rep. Aim for 15 reps in every 20-second interval.

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