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With busy schedules, it’s hard to find the time to fit in a work out. But workouts don’t have to take a lot of time. Try these simple bodyweight resistance exercises and in just a few minutes, you’ll complete a full-body toning and strength session that will build muscle, burn calories, and increase your energy level. Start with one set of 8 to 12 reps and work up to multiple sets.

#1—Push Ups

Target Areas: Chest, back, shoulders, triceps, hips, abs
• Get into a plank position, with your hands under but slightly outside of your shoulders.
• Lower your body until your chest nearly touches the floor and tuck your elbows into your sides so your upper arms form a 45 degree angle.
• Keep your abdominals pulled in and your core braced the entire time. Don’t let your hips sag.
• Hold for one second and then push back to the starting position as quickly as possible.
Add a challenge: lift one leg off of the floor as you push yourself up.

#2—Chair Dips

Target Areas: Triceps, chest, shoulders, core
• Sit on the edge of the chair with your feet together.
• Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
• Keep your abdominals pulled in and your head centered between your shoulders.
• Bend your elbows 90 degrees and lower your body toward the floor.
• Straighten your arms, raising your body back to the start position. Be careful not to lock your elbows.
Add a challenge: move your feet further out from the chair and deepen your dip.

#3—Squats

Target Areas: Glutes, quads, hamstrings
• Stand with your feet hip distance apart.
• Bend your knees and lower yourself into a squat position, like your sitting back in an imaginary chair. Keep your knees behind your toes.
• Stop when your knees reach a 90 degree angle.
• Press through your heels and squeeze your glutes as you slowly return to a standing position.
Add a challenge: do a single leg squat, add weights, or squat on an unstable surface such as a balance disc or Bosu ball.

#4—Planks

Target Areas: Abs, back, chest, forearms, shoulders
• Position yourself in a plank pose with your forearms flat on the floor. Your elbows should be directly below your shoulders to create a 90 degree angle.
• Keep your body in line from your head to your heels. Brace your core and pull your abdominals in.
• Hold this position for as long as you can, working up to one minute. Repeat one or two more times.
Add a challenge: straighten your arms and position your hands under your shoulders. Raise one leg and hold for 30 seconds. Repeat with the other leg.