A sudden meeting pops up and ruins the next day's schedule. An early morning flight could mean an even earlier gym workout. Do you really have to get to the gym at 6? You need to, you think, since you won't be able to workout for the next few days. You’ll even miss your Monday evening tennis game and the Wednesday morning yoga class. But 6 am? That’s un-earthly... For those of us who love being active, there are dozens of daily circumstances that get in the way of the perfect workout schedule. Enter the 15 minute workout.
A 15-minute workout routine should be easy to do, shouldn’t take much equipment, should be flexible in terms of space and should work the core as well as the upper and lower body. It’s a program you can do at home when you’re short on time, when you’re on the road and don’t have the time or opportunity to hit the gym or go for an outdoor workout. I’m not saying that the 15-minute routine should replace your regular workout, but it can be a solid, full body program that you can rely on in a pinch.
Think “boot camp calisthenics” with short, intense segments of 30 seconds to 1 minute with at least 10 seconds rest between exercises. Here’s a simple option.
Pushups Lie down on your stomach. Now with your palms and toes touching the floor, push up. Then with your toes firmly on the floor, bring your upper body as close to the floor as possible and push up again, fast. Complete as many pushups as you can in 30-60 seconds.
Free squats Assume a comfortable stance with your legs slightly wider than shoulder width and your toes pointing out slightly. Now push your hips back and keeping your back straight, sit down as if you are sitting on a chair. The aim is to get your hips and thighs at a 90-degree angle. Make sure your knees do not protrude beyond your feet or you’re not doing it right. Now stand up using your heels to push up and squat down again. Do as many as you can for 30 to 60 seconds
Handstands Put your hands on the floor and your feet on the wall. Now walk your feet up and down the wall. Do as many as you can for 30 to 60 seconds
Burpees From a standing position squat down, drop your hands to the ground and jump your feet back to assume a push-up position. Do a push-up. Jump your legs forward to between your hands then jump up into the air and land back into the squat. Do as many as you can for 30 to 60 seconds.
High-knees or high- step run Stand in a spot and bring your knees to the chest fast. It’s a combination of running on the spot and bringing your knees high. Do this for 30 to 60 seconds. video
Inchworm Beginning in standard push-up position, walk your feet toward your hands and then back again to initial position. Do as many as you can for 30 to 60 seconds.
Repeat this 15 minute workout as often as you can in 15 minutes. The sky’s the limit. You can always make up new exercises to challenge yourself as you go along. The point is, anything you do intensely for 15 minutes works to maintain fitness and now you have no excuses for not working out.
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