Just a Mat? Get in a Killer Workout in Just 30 Minutes.

A lack of time, travel and late nights at work can take you away from your gym and your favorite trainers. When that happens, you may feel helpless when it comes to keeping up with your workout routine.

But when it comes down to it, all you really need is a mat and a plan when you need to get a workout in.

Worst case scenario: if you’re on the road and you don’t have a mat, you can do this workout on the floor. If you’re staying in some hotel chains like Westin, you may even have a yoga mat in your room. Score!

Here’s your workout:

You’ll do this set three times through, the first time for one minute, the second time through for :50 and third time through :40.

  • Plank hops over the mat
  • Thigh dancing
  • Modified Single arm push-up – switch arms halfway through (right/left)
  • Prone Ws
  • Legs up and over the mat
  • Forearm plank to pike
  • Lateral hops over the mat

These are the moves:

Plank hops over the mat: Place your hands under your shoulders and start with your feet on one side of the mat and hop both feet together over the mat, landing together on the other side of the mat softly.

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Thigh dancing: Kneeling on the ground, lean back keeping your shoulders, hips and knees in a straight line. Keep your upper body in that straight line and hinge back about 3 inches – engaging your thigh muscles. Return to your starting position.

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Modified single arm push-up: Keeping one hand on the mat and balance on the finger tips of the other hand, lower into a push-up. Keeping more weight in the arm that’s still on the mat.


Prone Ws: In a prone position on your mat, raise your feet and the front of your shoulders off the mat. Take your elbows back into a “W.” Keep your neck long, gazing down towards the mat. From that position, lift your heels about 3 inches and pull your shoulder blades together while lifting your elbows. Return to your starting position and repeat.

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Legs up and over the mat: With your seat in the center of the mat, lean back keeping your core tight. Start with your feet on one side of the mat and keep them together with your legs straight. Keeping your feet together, take them up and over the mat. If you need to scale down, bend your knees slightly.

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Forearm plank to pike: Start in a forearm plank with your shoulders over your elbows. Keep your shoulders, hips and heels in a straight line. Pike your hips up and return your starting position.


Lateral hops over the mat: Starting on one side of the mat in an athletic position, quickly hop up and over the mat, landing softly on the other side. Stay light on your feet and keep moving.

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(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of asweatlife.com a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.