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Take a moment to reflect on why you’re trying to eat healthier. Do you have more energy? Is it easier or harder to incorporate fruits and veggies into your life than you thought? You got this. Keep going!

Looking for fresh ways to stay in shape? Join to get a week of express workouts that are each less than 15 minutes. An express workout is fast enough to squeeze in over your lunch break. It’s simple enough to do from home, a park or almost anywhere. Use these two weeks to freshen up your regular routine, get some new ideas and stay in shape.

It’s important to warm up. Nothing fancy, a brisk walk for 5 minutes is enough. Then the fun starts. Do each exercise at maximum intensity for 30 seconds. Rest for 10 seconds between exercises. Jumping Jacks Wall Sit Push-Ups Crunches Step Ups (use a sturdy chair) Squats Dips (use a sturdy bed or chair) Plank High Knee Sprint (in place if you have no space) Alternating lunges Pushups Side plank (15 sec on each side) Give yourself a cool down — walking for five minutes is perfect — and a pat on the back!

Tabata is all about hitting it at 100%. For this workout, your sprint is closer to 80% max. The same applies, warm up first. Sprint (run, stationary bike, jump rope) for 45 seconds. Rest for 45 seconds. Repeat 3 times for a total of 4 cycles. Cool down.

Express workouts aren’t all about intense cardio. You can also do some serious strength training. Warmup like usual. 20 push-ups with an emphasis on form. Don’t go to failure. It’s ok to do fewer in order to avoid failure. 20 squats. It’s even better if you have a kettlebell or some extra weight to hold. 20 dips. 1-min plank. Do this circuit 2 more times, decreasing repetitions for each exercise as necessary. Remember, no going to failure!

Step 1 Come to the top of your mat, toes about two inches away from the short edge. Bring the big toes to touch with the heels slightly apart. You may want to roll your weight onto the heels to lift the toes, creating space, and gently place them down back on your mat. Test your stability here by taking a slight rock side to side, assessing the strength of your connection to the ground. If you feel unstable, feel free to adjust the feet walking them slightly apart. The goal is to feel balanced across both feet. Step 2 Begin to engage the quadriceps, the muscles in the thighs, so much so that the kneecaps begin to lift. With this lift, imagine the feeling of space being created from root to crown. Begin to internally rotate the thighs, creating additional space in the sit bones (located in the pelvis). Draw the tailbone toward the earth and begin to lift the pelvis up toward the navel. Draw the navel in, tightening the belly and protecting the lower back. Step 3 Draw the shoulder blades into the back and tuck the lower ribs back in as you allow the shoulders to stack over the pelvis. Lift the sternum, once again creating length in the spine and widening the collarbones. Arms remain by the side. Step 4 Moving the attention to the head now, lift the chin so it is parallel with the earth. The neck is long as the crown lifts. Remove the tongue from the roof of the mouth and let the muscles remain soft. Arms remain by the sides, palms facing forward. Step 5 Challenge yourself to a bit of standing meditation. Remain in your mountain pose for approximately 60 seconds. Reflect on how your body feels in this pose. Over time, you will notice improved posture and strengthening from the trunk down to the toes.

Find tadasana. Inhale, lift the arms by the sides, shoulder height. Sweep the arms in front of the body, pointing forward with thumbs to the sky. Bring the palms to touch. Hinging from the elbows, begin to lift your prayer hands towards the sky, stopping at a 90 degree angle. Draw the elbows to touch and begin to lift the arms to the sky until it becomes awkward or slightly uncomfortable to do so. Pause here. Lengthen the arms toward the sky. You may notice that the arms are at angle, in front of the head rather than in line with the rest of the body, pointing to the sky. This may indicate tightness or immobility in the shoulders. You may want to begin practicing your urdhva hastasana with the palms apart and continue with this exercise to monitor your progress.

Lunge pose is expressed in many variations and helps strengthen the arms and the legs, as well as stretch out the groin. This pose offers benefits to the hip flexors and creates a graceful transition between our forward bend and downdog during our Sun Salutations.

If you’ve not yet developed the strength to hold your lunge pose, drop the knee down to the earth, uncurling the toes so that the top of the foot is pressing firmly into the mat.

Plank Pose and Chaturanga Dandasana pop up often, particularly in our vinyasa yoga practices. Both poses are considered core strengthening poses, although the arms take on significant work. For those new to chaturangas, the “yoga push-up” should not be confused for the push-ups learned in gym class!

Step 1: Begin in Downward Facing Dog. Inhale. Roll forward like a wave drawing the torso forward, until the shoulders are in line with the wrists. The body begins to create one long line of energy. Firmly press the palms into the mat, fingers spread. Heels are lifted. Step 2: Draw the lower belly in, bringing the navel toward the spine. Slide the shoulder blades down the spine as you pull the collarbones away from the sternum. The body remains in one straight line from the crown of the head down to the feet. Avoid making a cat-like back or a mushroom spine in your plank pose. Step 3: Lengthen the tailbone down towards the heels, but stabilize the hips and the pelvis. The upper thighs should be lifted. Focusing on your core, activate the abs and back body to stabilize you as you use the muscles to draw the legs toward one another without creating any movement. Gaze down just off the top of your mat. Hold for 5 breaths. Drop the knees if needed before moving through our chaturanga dandasana, or four limbed staff pose. Step 4: From plank pose, on an exhale, begin bending into the elbows to slowly start to lower the torso towards the earth. Core is engaged. Legs are straight and strong. Avoid letting the elbows splay out. Do not let the hips lift. Keep the tailbone firmly in place. Step 5: The body should remain in the same alignment as in your plank pose, simply closer to the earth. Do not tuck the chin. Pull the shoulders forward. Using the muscles, press the elbows back toward the feet, feeling strong through the arms. Draw the navel up toward the spine if you’ve lost it. Hold the pose. On an exhale, slowly lower all the way to the ground or press back to a downward facing dog.

Find full expression of cobra by fully straightening the arms. This pose looks nearly identical to up dog, with the legs down on the mat.