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Exercises you can do in your small NYC apartment

Dr. Jordan Metzl is known for his free outdoor workouts in places like Central Park and even the Intrepid Sea, Air & Space Museum.

But for those days when you need to get moving indoors, whether it’s your tiny studio apartment or a hotel room, he’s got you covered, too.

Metzl shared with us five exercises from his new book, “Dr. Jordan Metzl’s Workout Prescription” (out Dec. 13 on Rodale, $24.99), which features 10-, 20- and 30-minute high intensity interval training workouts for any fitness level.

“Here are five essential moves that eliminate excuses,” Metzl said. “They don’t need any equipment or even very much space. They’re perfect for your bedroom, a hotel room or anywhere you have just a bit of floor space.”

1. Burpee with pushup: Stand with your feet
Photo Credit: Rodale

1. Burpee with pushup: Stand with your feet shoulder-width apart. Squat as deeply as you can and place your hands on the floor. Kick back into a pushup position. Do 1 pushup. Bring your legs back to a squat and jump up, throwing your hands above your head. Land and repeat.

2. Bodyweight split jump: Place your hands on
Photo Credit: Rodale

2. Bodyweight split jump: Place your hands on your head and assume a staggered stance, left leg forward. Slowly lower your body as far as you can, and then jump with enough force to propel both feet off the floor. Land with your right leg forward. That's 1 rep. Alternate back and forth for the allotted time (refer to the 20-minute workout for all allotted times).

3. Three-point core touch: Assume a pushup position.
Photo Credit: Rodale

3. Three-point core touch: Assume a pushup position. Now quickly move your right leg forward so your right heel lands outside your right hand. Pause and return to the pushup position. Now quickly move your right leg forward so your right foot lands outside your left hand, and then return to the pushup position. That's 1 rep. Work for half the allotted time, then repeat with your left leg.

4. Single-leg toe touches: Stand on your right
Photo Credit: Rodale

4. Single-leg toe touches: Stand on your right leg with your left leg out in front of you, raised off the floor. Place your arms straight out to your sides at shoulder height. Bend your right leg at the knee and squat down to touch your left hand to the toe of your right foot, then come back up. Repeat with your left leg and continue, alternating for the allotted time.

5. Reverse lunge with toe touch: Stand with
Photo Credit: Rodale

5. Reverse lunge with toe touch: Stand with your feet hip-width apart. Step back with your right leg and lower your body until your knee almost touches the floor. Stand up, swing your right leg as high as you can, and touch your toes with your left hand. Alternate sides for the allotted time.

20-minute workout

From Dr. Jordan Metzl: "For a full-body HIIT workout in just 20 minutes, start with a 3-minute warmup of some jumping jacks, pogo hops and forward jacks. Rest for 1 minute. Perform the first two exercises for 1 minute each, cycling through the set three times. Rest for 1 minute. Perform the next three exercises for 1 minute each, cycling through the set three times."

If you go: Dr. Jordan Metzl hosts a FREE workout in Central Park on Dec. 10 from noon-12:30 p.m. | meet at the Naumburg Bandshell (mid-park from 66th to 72nd streets) | RSVP at drjordanmetzl.com

He also celebrates the release of "The Workout Prescription" on Dec. 13 from 6:30-8:30 p.m. | Terminal 23 by Jordan Brand, 145 W. 32nd St. | RSVP at drjordanmetzl.com

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