What if we looked at getting older as a journey to growing wiser about what our bodies need? “I look better, feel better, and perform better than I did in my 20s because I take even better care of myself in my 40s,” says celebrity trainer Jillian Michaels, the creator of The Fitness App. “Age is not about chronology. In large part, it’s about our lifestyle and self-care.”

That’s why Michaels created this 10-minute workout: It’s designed specifically to help you become more mobile, powerful, and energized—loving how you feel as you move through each stage of life.

How to perform this workout

Do as many reps of each exercise as you can (with good form) for the stated time. Then rest for 10 seconds before moving on to the next exercise. After the full circuit, rest for 30 seconds and repeat for two rounds total.

Sun salutations

Time: 1 minute

This yoga sequence is great for conditioning your core, arms, and legs while creating better mobility in your hips and upper body, says Michaels.

Step 1: Stand with your feet together and your arms by your sides. Inhale, then sweep your arms overhead and gaze toward the ceiling. Exhale and hinge at your hips, bringing your hands to the floor for a forward fold.

Step 2: Inhale again, then lift your torso until your back is flat. Place your hands on your shins. Gaze forward. Exhale and plant your hands on the floor.

Step 3: Step or hop into a plank. Lower your knees to the ground, then your chest. Inhale, press the tops of your feet into the mat, and raise your head and chest toward the sky.

jillian michaels

Step 4: Exhale and tuck your toes, push up, and lift your hips back into downward dog.

Step 5: Inhale and step or jump your feet forward between your hands. Raise to a flat-back position with your hands on your shins. Exhale as you return to standing.


Time: 30 seconds

“If feeling good in your body means being pain-free, then strengthening your glutes, hamstrings, and back is extremely important,” says Michaels. Supermans work all those muscles and can also improve your posture and keep injuries at bay.

jillian michaels

Step 1: Lie on your stomach and extend your arms and legs out straight. Roll your shoulder blades back and down toward your spine.

jillian michaels

Step 2: Exhale and lift your arms and legs toward the ceiling as you work to get your knees, chest, and rib cage off the ground. Hold for two seconds, then inhale and slowly lower back to starting position. To avoid straining your neck, look down at your nose throughout the movement.

No-jump burpees

Time: 30 seconds

To improve your heart and lung health as well as boost your energy levels, you’ll want to add some cardio to your routines, says Michaels. Burpees are a love-hate favourite of hers.

jillian michaels

Step 1: Stand tall, with your feet shoulder-width apart and your hands overhead.

jillian michaels

Step 2: Squat and place your hands on the floor.

jillian michaels

Step 3: Step back into a plank.

jillian michaels

Step 4: Step back to standing and repeat.

For more of a challenge: You can try hopping between plank and standing positions.

Alternating lunges with torso rotation

Time: 30 seconds

These aren’t your average lunges. The added rotation with this exercise targets your core, and when you have a strong core, all your daily activities—from picking up a suitcase to swinging a tennis racket—become so much easier, says Michaels.

jillian michaels

Step 1: Stand with your feet hip-width apart (holding a weight in front of you if you like).

jillian michaels

Step 2: Step your right foot back and go into a lunge, rotating your torso left. Keep your left knee aligned with the ankle.

Step 3: Return your torso to center, then push through your left foot to return to standing. Repeat on the opposite side.

Sumo punches

Time: 30 seconds

This movement includes an isometric hold, which not only is awesome for challenging those stabilizing muscles but also works to improve your endurance with little risk of injury, says Michaels.

Step 1: Stand with your feet just wider than your shoulders.

Step 2: Rotate your feet so your toes are at a 45-degree angle.

Step 3: Sit into a squat and begin swift alternating punches.

Step 4: Continue holding the squat as you punch for the entire interval.

Getting tired? Stand up for a brief moment, shake those legs out, and get back into the exercise ASAP.

Jump squats

Time: 30 seconds

Simple yet challenging, squats in any form “are fantastic for building bone density in the lower body and improving hip and ankle mobility while increasing overall athletic ability,” says Michaels.

Step 1: Stand with your feet shoulder-width apart. Keep your big toes rotated slightly outward.

Step 2: Inhale and sit your hips back and down until your thighs are parallel to the floor. Keep your chest up and your eyes forward.

Step 3: Exhale as you jump and extend your hips, knees, and ankles.

Step 4: Land with control, then repeat.

If your joints are feeling sensitive: Nix the jump and just squat!


For more interactive workouts, download The Fitness App by Jillian Michaels.

For more articles by Prevention on health, beauty and wellbeing, ​sign up to our weekly newsletter. 

© prevention.com