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Step 1: Walking High-Knee Hug
Stretches your glutes and requires more than 90 degrees of hip flexion, a range of motion that challenges most desk jockeys.
Do it: Stand with your feet shoulder-width apart, lift your left leg off the floor, and hug your left knee to your chest.
Step 2: Offset Lunge
Stretches your groin and legs.
Do it: Release your knee, take a long step forward, and lunge deeply until your back leg is close to horizontal, placing the fingertips of both hands on the floor inside your left foot.
Step 3: Overhead Reach
Targets the middle of your back, stretches your chest, and activates your core.
Do it: Keep your left fingertips planted as you rotate and reach up with your right hand. Both arms should form a straight line. Bring your right hand back down to the floor so that you’re in the Offset Lunge position again.
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Step 4: Hip Lift
Stretches your hamstrings.
Do it: Keeping your hands on the floor, rock your hips back and straighten both legs. Focus on your right leg; straighten it as much as you can to feel your right hamstring stretch. Step forward with your right leg and stand up straight. Now repeat.
Adapted from The Better Man Project