1 In Fitness/ Lifestyle

15-minute workouts

When you only have 15 minutes to spare, make the most of it. With these 15-minute workouts you can easily squeeze a workout into your daily routine. No excuses.

What you’ll need:
Motivation
Space to move
Water
That’s it!

I don’t always have time to hit the gym and plan my workout so I resort to my re-planned workouts to knock them out quickly and still get back to my day in about 15-20 minutes.

It’s in my blood to exercise but I’ve realized that not all workouts do the same for my body. I’m better at some movements than others and truthfully there are some movements that I just don’t like, so I avoid them. And the older I get the more I notice my knees and ankles ache. So I take extra precautions to complete movements in the right form. If you do a movement incorrectly it could really add strain to your body which results in injury.

That being said, these workouts may or may not work for you. You’ll need to test out what your mobility is to determine which movements you can complete with proper form. You may need to modify each movement based on your mobility but don’t forget to challenge yourself. If you’ve mastered the movement, consider adding weights or increasing the reps per round.

Each takes me 15 minutes or less. You may complete these quicker or it may take you longer. All that matters is that you’re spending the time on you and you’re going at your own pace. You can take these workouts with you anywhere. Bookmark this page so you can easily pull up any of the workouts to complete quickly. The goal is to complete each workout as fast as possible without jeopardizing your form. Continuously moving through the workout will keep your heart rate elevated and will burn more calories. You can stop for a break when it’s over 🙂

This list will be continuously added to,
so check back often for new workouts to try at home.

 

10-minute plank

1          1 minute plank

REPEAT FOR TOTAL OF 10 TIMES (you will have completed 10 one-minute planks)

Tips:

  • When completing a 1 minute plank 10 times, make sure your butt is down. When your butt is raised you’re not working your full ab muscles.
  • Take a 15 second breather between rounds.
  • You can plank on your hands or forearms ( I prefer forearms so it doesn’t strain my wrist as much. 

 

 

10 rounds of 10 reps (for time)

10        air squats

10        pushups

10        sit ups

REPEAT FOR TOTAL OF 10 TIMES (you will have completed 100 reps of each movement)

Tips:

  • During your air squats, make sure your heels are down (not on your tippy toes). Try to break 90-degree angle with your legs. For extra challenge, hold a dumbbell or a can of corn in each hand.
  • If your arms get tired during pushups make sure you’re still moving the full range of motion and not just bending your elbows an inch. Allow your body to rest on the ground before pushing back up if needed. Fall to your knees during pushups if needed, too. Remember to keep your butt down!
  • Allow your arms to aid you in your sit ups. Swing your arms from above head while laying down to between your knees when sat up completely.

 

Muffin Top Reducer

15        side plank hip lifts (15 each side)

15        superman (hold at top for 1 second each rep)

15        standing side bend (15 each side

15        air squats

15        plank hip dips (15 each side)

15        seated twist (15 each side)

REPEAT FOR TOTAL OF 4 TIMES

 

Booty Booster

30        air squat

30        bridge

30        butt crunch (each leg)

30        fire hydrant (each leg)

REPEAT FOR TOTAL OF 5 TIMES

 

Arm Definer

25        triceps dips

15        pushups

REPEAT FOR TOTAL OF 5 TIMES

Tips:

  • Use a table chair for the triceps dips or something that is low enough.
  • Keep your butt down during pushups! If your arms get tired make sure you’re still moving the full range of motion and not just bending your elbows an inch. Allow your body to rest on the ground before pushing back up if needed. Fall to your knees during pushups if needed, too.

 

Back Fat & Love Handles Reducer

15        slow butterfly

15        seated Twist

15        starfish (each leg)

15        superman (1 second hold per rep)

15        bicycle (each side)

15        bridge (1 second hold and squeeze per rep)

REPEAT FOR TOTAL OF 4 TIMES

 

100 Burpees (for time)

100      burpees (as fast as you can)

Tips:

  • To challenge yourself, do a push up rather than your body releasing to the floor completely.
  • When completing each burpee you should jump just high enough that a credit card could swipe underneath your feet. To challenge yourself, do a tuck jump rather than a little jump.
  • Record your time so you can see how much you’ve progressed when you complete this workout again.

 

 

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1 Comment

  • Reply
    Work It Out – a workout routine that works – Lifestyle Loop
    January 2, 2018 at 10:15 pm

    […] that our busy schedules don’t allow for a full workout, so I’ve compiled a list of 15-minute workouts that can be done anywhere, […]

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