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Fitness buff Wendy Malmkvist offers a simple at-home work-out that takes very little time and no equipment -- even running shoes are optional.

Stay fit this winter with indoor exercise

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    Deb Matejicka
    Calgary bureau reporter

    Tuesday, February 25, 2014, 4:20 PM -

    It has been a brutal winter right across the country and it certainly doesn't do much to inspire one to get outside and get fit.

    However, spring is just around the corner and if you've been using the excuse that you need that extra layer of fat to keep warm this winter, you're not going to be able to use it much longer!

    Cross Fit Coach, Mom of two and overall super fit fitness buff, Wendy Malmkvist, offers us a simple at-home work-out that takes very little time (4 minutes!), no equipment (even running shoes are optional!) and you can do it inside OR outside (no more using snow, cold, rain or anything else as an excuse not to work-out!).

    RELATED: Resist the urge to hibernate this winter 

    Using the Tabata method (20 seconds of all-out effort followed by 10 seconds of rest and repeated 8 times for a total of 4 minutes), run through each of the exercises listed below until your time is up.  For proper technique, progressions and benefits, be sure to watch the video above!

    Exercise #1: Burpees

    • Start in a plank position (core engaged, back flat) and jump your knees to chest so you're in a low squat (hands are still on the ground) then stand-up fully up, arms extended above your head before returning to the plank position.
    • For intermediate levels, add a jump instead of just standing up
    • For advanced levels, add the jump and then when you return to the plank position, add a push up before jumping up again

    *Burpees get the whole body working and involved and really get the heart rate up quick!

    Exercise #2: Push-Ups

    • Start in a plank position (core engaged, back flat) and lower your knees to the ground – this is your starting position
    • From the starting position bend at the elbow and lower your chest to the ground before returning to the starting position
    • For intermediate and advanced levels, start from a plank position – do not lower knees to the ground

     *Malmkvist calls push-ups the "Queen" of upper-body exercises because they engage the shoulders, chest, back and of course the arms – the entire upper body!

    Exercise #3: Air Squats

    • Start in an upright, standing position with feet should width apart
    • Slowly lower yourself into a squatting position while maintaining a straight spine and tight core back up again

    *Malmkvist calls air squats the "King" of lower body exercise because they incorporate use of the entire lower body (glutes, thigh, calve muscles)!

    FORGET WHAT SPRING LOOKS LIKE? Browse our gallery of gardening photos!

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