There’s no such thing as an excuse not to work out and working out in your garage is a great place to start when you are stuck at home.

The first thing that you want to do when turning your garage into a home workout facility is clear as much space as possible to work with. Remove as much as possible from the space and organize the rest to clear as much floor space as possible.

HIIT can be super intense, but it is only for a short period of time. During this short time, you can burn more fat and more calories than you could imagine doing any other way-this is why HIIT is so effective! It is also good for your heart and gets that heart rate up which also makes this a good warm-up to lifting weights.

For some, there's nothing better than a good long run. Jogging for hours can give you a chance to clear your head, get out of the house, and burn through calories — all great perks you won't get from sitting on the coach.

You know you can get all this from a run — but that doesn't mean you like running. For plenty of people, running is an exercise in monotony, even if it can burn serious calories.

But running isn't the only way to fry calories, a blessing for anyone who doesn't like the slog of a mile. Plenty of other workouts can torch calories at a lightning-fast rate, too.

It has been found that weight training burns up to 71 percent more calories than originally thought. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

The bottom line: There are far more options in the cardio universe than mere running.

These yoga stretches will help you start your day with a quick yoga routine that will wake you up gently, but also provide a little workout buzz.

This routine is a series of 10 different yoga postures you can flow through any time in the morning.

It will give you the morning yoga energy that leads to a kick-ass day full of productivity and happiness.

Devoting just ten minutes to physical activity is enough to increase the blood flow around your body. As well as raising your oxygen levels, this will improve your circulation and stimulate all your vital organs, improving brain, skin and kidney function to name but a few. Another reason to perform cardio is for the positive effects on your metabolism – even a short cardio exercise session can up your metabolic rate which in turn makes your body warmer.

If you’re struggling through your morning sweat session, consider these five benefits of exercising at night.

1. You'll build muscle fast: If your goal is to tone up, it may be best to do it shortly before you turn in. High levels of cortisol in the morning may actually hinder muscle growth, but increased testosterone levels during the evening boost it.
2. You won't go to sleep feeling stuffed: It’s never a good feeling to have a huge meal late at night, only to go to bed feeling uncomfortably full. In addition to whipping your metabolism into shape, exercising also plays a role in determining your intake.
3. You'll workout longer: Everyone has days where they’re just not feeling it, but there’s good news. Muscular function and strength peak in the evening hours, enabling you to work out longer than you may otherwise would at another time of day.
4. It can help you wind down from a stressful day: As any day progresses, its natural daily stressors will play a role in your overall mood. As stress and anxiety build up throughout the day, it’s likely such feelings will eventually boil over.
5. You'll sleep more soundly: It seems there are two overarching schools of thought when it comes to exercise and sleep. The time of day a person chooses to work out often directly affects his or her sleep cycle. Exercising at night will tire you out, thus making a good night’s sleep perfectly reasonable.

What if I told you this 20-minute workout could give you better results than 60-minutes on the treadmill?

Tabata is a form of high-intensity interval training that's been proven to torch serious calories quickly. In a Tabata workout, each round lasts four minutes. It requires 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times. It's worth pushing yourself though, because that's how you get such a stellar workout in such a short amount of time. Plus, it's not for long—you can do anything for 20 seconds.

One of the biggest complaints and issues for many when trying to lose weigh is finding the time to workout.

While it is possible to lose weight without exercise through making dietary and lifestyle changes that limit your calorie intake, many find it's just not enough. You still gotta move your body at least a little.

How much exercise is enough to lose weight? A good general benchmark to shoot for is 20-30 minutes of moderate to vigorous exercise per day. You should feel at least slightly out of breath and be perspiring some for moderate cardiovascular activity. For strength training, you should feel like the workout is challenging but not impossible, and have some difficulty finishing your last set of exercises - but still be able to complete it.

No time to go to the gym? This 28-minute HIIT workout can be done from the comfort of your home.

This at-home strength and HIIT workout is specifically designed for busy parents.

All you need is a set of dumbbells (or substitute with canned food).

A quick, full-body, no equipment workout!

All you need is a park bench (or sturdy chair). Add this workout to a jog in the park to work in some resistance training, or whenever you just need to squeeze in a quick, no-equipment workout.

Believe it or not, the simple act of jumping rope can do more for you overall than the same time spent jogging. Jumping rope is also easy to do anywhere. A jump rope slipped in your backpack or bag can be brought along on a trip, to work, school or done in the living room while you’re watching your kids — or watching TV.

The benefits of jumping rope are many. Here are a few you might not have known about:

1. Improves Coordination: Jumping rope actually improves your coordination by making you focus on your feet. Whether or not you’re paying attention to them, your brain is aware of what your feet are doing.
2. Decreases Foot and Ankle Injuries: Jumping rope not only improves your foot coordination but also increases your strength in the muscles surrounding your ankle joint and in your foot, decrease the chance of injury to those areas.
3. Burns Major Calories: Compared to jogging for 30 minutes, jumping rope actually burns more calories. This aerobic exercise can achieve a “burn rate” of up to 1300 calories per hour of vigorous activity, with about 0.1 calories consumed per jump.Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.
4. Completely Portable and Fun: A jump rope can go anywhere with you. Take it to work, take it to school. Warm up before your basketball game or cool down after a bike ride.
5. Improves Bone Density: The best exercise to improve bone density is simply jumping up and down.
6. Improves Cardiovascular Health: Skipping rope is highly recommended for aerobic conditioning. In order to increase your heart and lung health you must do it three to five times per week for 12 to 20 minutes at a time.
7. Improved Breathing Efficiency: Jumping rope also improves how efficiently you breathe. This becomes very beneficial when doing other activities because you won’t be as out of breath after running down the court or swimming laps in the pool.
8. Makes You Smarter: Jumping aids in the development of the left and right hemispheres of your brain, which further enhances spacial awareness, improves reading skills, increases memory and makes you more mentally alert.
9. Improves Your Ability to Stay Calm: Because you are actually working your brain and your body at the same time, boxers in the ring who jump rope actually are more calm overall than those who don’t.

The best idea is to work out with your buddies to have fun, get motivated and fast-track your goals.

Some people exercise alone to stay focused, but for others, having an exercise partner boosts their motivation and overall performance. A sense of healthy competition can prevail between you and your workout partner, which will keep your fitness level high. Some of the benefits of working out with a partner:

• Workouts will be fun
• Healthy competition
• No more quitting
• Less risk of injury
• Reach your desired fitness level faster
• You can try new workouts
• Motivation

Science has proven there are benefits from practicing yoga and deep breathing. From stress relief, balance building, increased flexibility, and an exercise that is easy on the joints, yoga is a great physical activity which is accessible to everyone. But did you know that even a short sequence of yoga postures with conscious breathing can improve the quality of your sleep? In this age of chronic sleep deprivation, it’s more important than ever to have tools to improve the quality of your sleep.

The top benefits of practicing yoga before bed:

• Increases blood flow
• Relaxes the muscles by releasing muscle tension from the workday
• Takes the body out of the “fight-or -flight” stress response
• Yoga poses with deep breathing and meditation help us to practice mindfulness instead of poor late-night habits such as snacking or mindless phone usage
• 2:1 breathing naturally slows the heart rate, lowers blood pressure and induces a deep state of relaxation, making it easier to fall asleep and stay asleep
• Deep, diaphragmatic breathing rids the body of toxins stored in the tissues

Practicing 15 minutes of yoga a day has many health benefits! Especially when you use a relaxing sequence before bed, allowing for your body to unwind and reset.

As with most things in life, quality is more important than quantity, and consistency is key. Committing to just one ten-minute workout a day can do a lot more for your fitness level and overall wellness than you might expect.

1. It's not just better than nothing - knowing at the end of the day that you did something good for yourself is more likely to motivate you to try again tomorrow than feeling bummed or guilty for letting your health fall to the wayside.
2. You'll get re-energized - the struggle to get moving is usually more about the mind than the body and once you get moving, you will find those excuses far less tempting.
3. You're likely to keep going - if you're rarely working out now, take ten minutes of your lunch for a walk or or a quick exercise and as you reap the benefits of those ten minutes, you'll be inclined to devote more time to your workouts.

Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym.

Tone all over with this plan that's a great option all year long and it offers the element of some heart-pumping cardio.

Tabata is a unique form of cardiovascular exercise that delivers more health benefits than virtually all traditional physical exercises. Tabata training is a form of high-intensity training, that includes eight rounds. Each round consists of 20 seconds of intense activity followed by 10 seconds of rest, for eight rounds altogether.

4 Benefits of Tabata Training

1. Burn fat: tabata training will raise your metabolism and heart rate in no time.
2. Protects muscle tissue: the high-intensity training is great for developing and protecting muscle tissue.
3. Convenient and flexible: time is precious and all it takes is four minutes of this high-intensity workout to get a great workout in.
4. Increase anaerobic and aerobic capacities: tabata has been shown to improve the ability the lungs and heat have to get oxygen around the body.

This workout works the entire body, burns fat, and can be done 20 minutes tops. It’s the perfect HIIT workout routine for busy people that want to squeeze in a workout, get toned, and feel energized.

It’s quick and can be done at home before you work, and it makes you feel like a champion.

The exercises target and tighten all of the main problem areas you may struggle with the most: the abs, arms, thighs, butt, and legs.

How to Stick to Your Fitness New Year's Resolution:

1. Make it your goal to put on exercise clothes when you come home from work.
2. Focus on the immediate benefits of exercise.
3. Remember: the best type of exercise is the exercise you'll actually do.

These morning yoga stretches will give you a reason to get out of bed in the morning.

Get ready to start your day with a quick yoga routine that will wake you up gently, but also provide a little workout buzz. This routine is a series of 12 different yoga postures you can flow through any time in the morning. It will give you the morning yoga energy that leads to a kick-ass day full of productivity and happiness.

Have you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time? We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.

In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.

Making the extra effort to go to the gym adds additional time, effort and stress to a long day. You are likely experiencing serious time constraints in your daily life with never ending activities and every minute matters – which includes travel time to and from the gym. You can eliminate this travel time and stress all together because there are easy exercises you can do right at home with no gym or lifting equipment required.

Here is a quick and effective workout, that you can do anywhere, that will get you moving after feasting this holiday season.

Perform each exercise and move to the next without resting for maximum calorie burn. Be sure to work at your own pace. Once you finish all eight exercises, repeat from the beginning for three more rounds.

You should do everything you can to enjoy yourself during the holidays. After all, the season is about spending time with friends and family, giving thanks, and spreading joy. However, if you have health and fitness goals that you’re worried might be compromised by other aspects of the season, like large meals, decadent desserts and lots of leftovers, you might be feeling stressed or worried more than anything else.

From Thanksgiving to New Year’s Day, most people only gain about one pound of weight, if any at all. It's totally possible to keep your goals on track while still allowing room to enjoy all the holidays have to offer.

For those who really want to kick their health and fitness goals into high gear before Thanksgiving gets here, it is suggested that you resolve to keep up with your regular exercise routine and healthy eating habits as closely as possible, both now and through the entire season.

November 25, the day before Thanksgiving, has been declared “Workout Wednesday” by the American Council on Exercise.

When we think about core workouts, most of us fixate on the front of our abs. The abs include a handful of different muscle groups, and it's important to train all of them—whether you're simply trying to get stronger and protect your body from injury, or trying to get more visible muscle definition.

The entire core helps us stay balanced and perform a ton of exercises without falling over or straining our backs, but the obliques in particular have an important role. They're the muscles that run along the sides of the waist, from the ribs to the hip bones. We use them every time we twist our torsos, or bend down to one side or the other. The obliques help stabilize us and keep our torso protected.

This low impact HIIT Workout Burns Fat & Won’t Hurt your Knees & Back!

HIIT workouts are great for fitness and the metabolism. Unfortunately, most HIIT workouts are tough on the knees and low back.

• It’s boosts the metabolism and burns fat in 20 minutes.
• The HIIT exercises are no impact so you don’t have to worry about hurting your knees or your back.

Performing yoga not only helps tighten your muscles, but it also increases your energy levels, strengthens your body, increases your flexibility and helps get rid of all the extra jiggle. This collection of different yoga positions and poses that can help you tighten your tummy, tone your thighs, sculpt your arms and legs and detox your body. You'll be feeling the burn while finding a fun new way to tone and tighten. Grab your mat and get to work .

Boot camp workouts have become very popular in the recent years. Some of the most impressive benefits of the boot camp workout include burning calories, increasing strength, boosting confidence, improving aerobic endurance, aid coordination, increasing balance, changing lifestyle outlook, and motivating long-term health.

Benefits of circuit training include:

1. Improvements in cardiovascular fitness
2. Improvements in muscular strength
3. Improvements in muscular endurance
4. Increased social interaction during a workout
5. Increased adherence to exercise

A great lower body workout that requires no equipment and targets all of the muscles on your lower body.

It is suggested to complete this workout as often as every other day or once a week.

Yoga is good for your health and your mind. Below are some of the special health benefits of yoga in the morning.

• Boost metabolism: when you practice yoga first thing after getting up, you will be able to wake up your body and foster the metabolism for the whole day.
• Reduce the need for caffeine: you will be able to get ready for the rest of the day without any help from caffeine when you start your day with yoga.
• Make your body energized: doing yoga in the morning will provide oxygen and increase blood circulation.

A quick workout that you can do in your living room at home or even in a hotel.

This is a great low impact workout with no jumping or bouncing around.

If you don't have dumbbells, either resistance bands or cans of food will work for this exercise.

15-Minute Workouts Can Help You Stay Happy

But science actually says that just one hour of exercise per week (that’s less than 10 minutes a day) could prevent up to 12 percent of depression cases.

In one study, people taking antidepressants for major depressive disorder who pedaled on a stationary bike for just 15 minutes lowered their levels of the stress hormone cortisol.

WHAT IS CIRCUIT TRAINING?

It is a form of body conditioning using high-intensity aerobics. It targets strength building and muscular endurance. If you want to start looking your best, start with this workout and rediscover a buzz of energy.

If you're like many Americans, you spend eight hours a day completely inactive, hunched over a computer with terrible posture. While we can't always escape for a lunch-break workout, these moves are the next best thing. This quick workout can be done right in your office or in any available conference room.

In the barre fitness method, a dancer’s bar and a mat are used. While an intense and effective workout method, no previous dance experience is required. The barre method is accepting of all fitness and ability levels.

The barre method uses your own body weight for resistance and focuses on small, deliberate movements that focus on specific groups of muscles, specifically muscles that aren’t used in other workouts. Muscles are worked to the point of fatigue, and then stretched for relief. Proper form, body alignment and posture is stressed, which in turn leads to an overall strengthening of core muscles and the appearance of an aligned, lean body.

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, core exercises are often neglected. It pays to get your core muscles in better shape.

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

A good way to save time during your training is to incorporate more full body exercises. Often times, these are so strenuous that it is not uncommon to have these last about a half an hour. Being able to cut your workout time in half on some days without sacrificing results is ideal in our busy lives. Spending less time in the gym and more time doing other things can be a great as long as your fitness level does not start sliding backward.

Why Total Body Exercises Burn More Fat

The simple science is that the more muscles you involve in any particular exercise, the more oxygen needed to fuel those muscles and the more energy that gets burned doing so. Take a simple bicep curl, for instance. It’s a small move that gives concentrated results. A bicep curl with a forward lunge, however, is going to recruit more muscle groups. You use the bicep plus the muscles in the lower body; this burns more calories and fat, which gives you better results in less time.

That’s why this 7 total-body moves are so effective: they recruit multiple muscle groups to multi-task your workout so you burn more fat in less time.

This workout tones your entire body but with an emphasis on strengthening your abs. This routine focuses on exercises that aren't overused and dreaded, such as crunches.

Not all of us have time to go to the gym every single day. That's why finding a living room workout can be so awesome. Being frustrated that you don't have time to make it to a specific place to do a specific workout can kind of suck, having a workout you can do at home is very nice.

Bodyweight workouts may not be exactly what you want to do, but it's better than nothing. Doing something is always better than doing nothing!

Tone your whole body and burn excess fat with this complete full body workout you can do at home. A great workout can also help you destress after a long and busy day at the office.

You may not see your back easily in the mirror, but that doesn't mean you should skip it in your workouts. Back exercises have a deeper impact as a strong back keeps your posture pristine and your spine healthy.

Balance and stability training are probably the most overlooked part of a well-rounded fitness program. Perhaps this is because the results are not as visible. Like many things in life, balance and stability aren't thought of much until you really need them. Both elements are important for nearly every type of physical activity, including daily activities throughout your whole life.