Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Janeil Mason.

When you’re short on time, but still want to do a workout that gets your heart pumping and your body moving from head-to-toe, HIIT is the way to go. HIIT stands for “high-intensity interval training” and it involves short bursts of exercise, followed by limited rest.

In this beginner HIIT workout, we’re moving through five different exercises, for 30 seconds each. Then, we’re going to repeat the circuit one more time through. Since this is a beginner-friendly routine, I’ve included a number of modifications to classic HIIT exercises. For example, rather than a forearm plank, we’re taking a version from our knees. Also, before you get started, be sure to grab a chair or elevated surface—we’ll use it to modify a burpee.

If you haven’t warmed up your body already, I recommend starting with a short sequence: arm circles, side stretches, inchworms, toe touches, and jumping jacks. Now, let’s get ready to move!

Your 4-week challenge: As the holiday season is upon us, it can be challenging to keep up with a consistent movement regimen. This month, I’m sharing four different routines you can do from home or while traveling—each one is quick, efficient, and also fun. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Jessica Aronoff.

I don’t know about you, but I love squeezing in an extra dose of abdominal work where I can. Working the abs contributes to overall core strength—which is crucial for just about any type of movement you do in fitness, and life in general. I also love having an efficient workout in my back pocket, that’s simple to squeeze in, even on the busiest days. That’s why I created this quick 5-minute abs workout that you can do just about anywhere. All you need is a bit of space and mat.

In this routine, we’re going to maintain the same starting position (lying on your back, with hands behind your head), then move from one exercise to the next with little rest—to really fire up your abdominals in a short amount of time. The routine consists of four exercises, with a nice balance of upper and lower abs activation.

This is a wonderful workout for a quick sweat break, or to throw on the end of a cardio routine. However you decide to incorporate it into your fitness regimen, get ready for some super spicy abs work.

Your 4-week challenge: This month, I’m sharing four different movement routines you can do from home. Some will be more cardio-focused, and others will emphasize more strength and sculpting. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Jessica Aronoff.

Earlier this month, I shared a low-impact, high-intensity cardio workout using a mini trampoline. Now, I’ve created a workout that’s similarly gentle on your joints, but doesn’t require any equipment (except, maybe a yoga mat). Introducing, your new favorite low-impact cardio sculpting workout to do at home.

The objective of this 10-minute routine is to get stronger and spike our heart rates at the same time. So, essentially, you’re getting the best of both worlds—cardio mixed with strength—all wrapped up into a quick workout.

This routine includes strength- and balance-focused movements, with a cardio push! As you move through the workout, I encourage you to focus on your breathing, to really help get the most out of the 10 minutes. Also, one of my tricks to help engage your core, is to exhale purposefully—almost like you’re getting the wind knocked out of you.

I suggest doing this type of speedy cardio workout 3 to 5 times per week, to get a quick energy boost, elevate your heart rate, and help your body feel amazing. It’s a particularly nice wakeup call if you’ve been sitting for an extended period of time.

Give this 10-minute low-impact cardio routine a try yourself! See how much it helps shake up your energy and get that heart pumping—with barely any time, minimal space, and no equipment necessary.

Your 4-week challenge: This month, I’m going to share four different movement routines you can do from home. Some will be more cardio-focused, and others will emphasize more strength and sculpting. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Jessica Aronoff.

Have you ever tried a mini-trampoline workout? This unique type of fitness is a fantastic option for low-impact, high-intensity cardio. It’s so nice on the joints, but it really gets your heart rate going. Not to mention, jumping on a trampoline sparks a playful, childlike feeling that leaves you radiating with joy by the end of your sweat session.

Want to give it a try? I’ve put together a 20-minute, beginner-friendly trampoline cardio workout you can try at home, inspired by the types of routines I teach through the ness digital studio and in-person classes in New York City. All you need is a mini trampoline and a bit of space to give it a go!

Before you get started, there are a few tips to keep in mind, to get the most out of your bounce workout. First off, bounce is a lot about your lower body and core. Remember, when you’re bouncing, bring your weight back into your feet, drive through your heels, and keep your knees soft. This technique is how we find control, along with activation through our glutes, hamstrings, and abs—which is exactly what we want to target throughout this entire workout. 

For recovery during the routine, we do a high bounce—similar to how you may have bounced on a trampoline as a child. This is a great way to allow your body to take a break, and it’s available whenever you need it during the workout. From there, just remember to have fun as you connect with your body and move through this energizing exercise!

Your 4-week challenge: This month, I’m going to share four different movement routines you can do from home. Some will be more cardio-focused, and others will emphasize more strength and sculpting. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

As we introduce our kids to yoga, we’re giving them the gift of a lifetime. Yoga is a practice that they can benefit from now—as they increase body awareness and coping skills, and later—as a system of movement, mental health, and spirituality. To get them started right, we recommend the Brentwood Home Organic Non-Slip Yoga Mat. It’s made from 100% organic certified cotton, meaning you can feel great about them rolling around on it. Even better—it’s washable for those inevitable spills.

Because kids’ yoga is much more about mindfulness and body awareness than working up to handstand, you can turn up the comfort of their blossoming practice with the Brentwood Home Buckwheat Yoga Bolster Cushion. Filled with all-natural buckwheat hulls and held by a 100% organic cotton liner, it’s the kind of soft your kiddos will love resting their head on as they discover the bliss of savasana.

For this practice, your kids will need a yoga mat and a bolster (or pillow of any kind). Trust that with Juanina’s guidance, your children are in the best hands. With fun tree pose shapes and unicorn variations—don’t be surprised if your kids return to this practice over and over. And for everybody’s benefit, we hope they do!

If you’ve been feeling stressed, out of sorts, or even a bit burnt out recently—you’re certainly not alone. Luckily, yoga is a wonderful tool in these challenging moments. In fact, research indicates this mind-body practice supports mental health, and may even ease symptoms of depression.

That’s why I put together this 15-minute yoga flow that’s all about turning your attention inside, filling up your own cup, and finding a sense of ease. We’ll move through a series of juicy stretches and restorative poses, all meant to help you tune in to what your body needs, and take a break from the stress of the world. I advise doing this flow any to draw your attention back inside and feel restore a natural state of well-being. 

Your 4-week challenge: This month, I’ve shared 4 different yoga routines you can do from home. Each one is designed to help you tune in to your body, connect with yourself, and find a sense of peace. I encourage you to make these routines part of your weekly workout schedule as often as you can (you can do this quick flow every single day), but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Emily Chen.

Spinal waves are one of my absolute favorite types of yoga poses to practice. Beyond the fact that they’re wonderfully mesmerizing to do (and watch), they also feel truly incredible in your body. Spinal waves (think: downward dog waves and child’s pose waves) are all about creating more mobility and flexibility in your spine. This is great for just about anyone to do, but especially for those of us who sit behind a computer all day long and experience stiffness or pain in our backs (also check out my other yoga flow for neck pain).

That’s why I created this short yoga flow—which also includes a few backbend poses—to help stretch out your spine and open up your chest. As you go through the sequence, I encourage you to imagine you’re moving through mud, honey, or water—to create resistance and move slowly, with intention. Ready to feel all the satisfying ease and gooey goodness in your spine? Grab a yoga mat and let’s move through these waves.

Your 4-week challenge: This month, I’m be sharing yoga routines you can do from home. Each one is designed to help you tune in to your body, connect with yourself, and find a sense of peace. I encourage you to make these routines part of your weekly workout schedule as often as you can (you can do this quick flow every single day), but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Emily Chen.

If you find your upper back, shoulders, and neck aching after hours on technology—you’re certainly not alone. We’re spending more time than ever sitting behind our computers or glued to our phones these days, and that can result in some nasty tension (often appropriately referred to as “tech neck”).

But the good news is, there are ways to counteract these unpleasant effects. One powerful intervention: yoga! To help release pain in your neck and shoulders, specifically, I’ve put together this tension-relieving routine. It features five different mini flows to help counteract tightness and offer some much-needed relief.

This flow is less than 10 minutes long, and gentle on your body, so feel free to use this as a daily tool.

Your 4-week challenge: For the next month, I’ll be sharing yoga routines you can do from home. Each one is designed to help you tune in to your body, connect with yourself, and find a sense of peace. I encourage you to make these routines part of your weekly workout schedule as often as you can (you can do this quick flow every single day), but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Emily Chen.

In our very busy lives, it can be challenging to find moments for movement in our day—but keeping your body active is so vital to mental and physical well-being. That’s where a super-quick yoga routine can come in handy.

I created this 5-minute yoga flow that you can do every day, even multiple times a day, whenever you need a full-body refresh. This flow is beginner-friendly and perfect whenever you need to wring out any sticky tension or tightness in your body and turn your attention inward.

For this flow, all you need is a yoga mat, a set of blocks, and a few short minutes of time.

Your 4-week challenge: For the next month, I’ll be sharing yoga routines you can do from home. Each one is designed to help you tune in to your body, connect with yourself, and find a sense of peace. I encourage you to make these routines part of your weekly workout schedule as often as you can (you can do this 5-minute flow every single day), but aim for at least two to three times a week.

Welcome to mbg moves! We’ve been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we’re releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let’s get moving with our spotlight trainer: Suki Clements.

When you traditionally think of a leg and butt workout at the gym, you may picture an extra-long session with heavier weights. But you really don’t need all of that to fire up your lower body. Case in point: This 10-minute glutes burner I created for mindbodygreen.

This quick workout targets your hamstrings and all the muscles in your butt (i.e., the gluteus maximus, gluteus medius, and gluteus minimus). We’ll also activate and strengthen the hips—which are essential to your whole foundation. For the routine, you’ll do all of the exercises on one side of your body, then repeat the sequence on the other side, to really burn out your muscles.

All you need for this routine is a mat and an (optional) set of dumbbells. Know that you can bust out this quick butt workout any time you’d like!

Your 4-week challenge: For the next month, I’ll be sharing some fantastic strength-focused routines you can do from home. Each workout is the culmination of my experience as a movement artist, yoga teacher, and fitness professional—consider these sculpting workouts your 2.0 yoga flows. I encourage you to make these routines part of your weekly workout schedule two to three times per week to feel all the mind and body benefits.