We all know regular exercise is one of the keys to physical fitness, but having the time, especially with the modern workday, can be difficult. But what about 15 minutes? Everyone has that kind of time.
That’s where these workouts come in. Each are medium- to high-intensity, incorporate cardio and muscle groups, including your core, and require little to no equipment, although may want to invest in a workout mat.
Workout One (2 sets)
If it’s been awhile since your last workout, this option might be the best place to start, as this has built-in breaks. Each sequence lasts five minutes and every individual exercise 30 seconds.
- Mountain Climbers (30 seconds) – Starting in a push-up position, bring one leg forward until it’s tucked underneath your hip. Next, alternate each leg explosively while staying on your toes.
- Planks (30 seconds) – Staying in a push-up position, lower yourself to your elbows, tighten your core (i.e., suck in your gut toward your spine), and hold.
- Push-ups (30 seconds) – These are your traditional push-ups. In the push-up position, place your palms just outside your shoulders, lower your body as far as it go, and push away from the floor. Repeat.
- Abs (30 seconds) – Roll onto your back and bring your knees to a 90 degree angle. From here you have two options: a) you can perform traditional crunches by crossing your arms over chest and, without engaging your neck, raise your chest up toward your knees or b) do bicycle crunches by placing your hands behind your head. Bring your left knee forward and right elbow to your left knee forward until they touch, alternate, and repeat. Make sure your legs stay as perpendicular as possible.
Congratulations! You’ve earned a five minute break. Lay on the floor. Grab some water. Do whatever you like. Just make sure you do your second set.
No breaks in this sequence. Like the previous exercise, this series covers all muscle groups and some cardio. Don’t be afraid to stop between exercises, just make sure you still total 15 minutes of physical activity
- Cardio Sequence (5 minutes)
- Jumping Jacks (1 minute)
- Jogging In Place (1 minute)
- Floor Shuffles (Right to Left, 1 minute)
- High Knees (1 minute) – Like jogging, only bringing your knees in front of you at 90 degree angles.
- Burpees (1 minute)
- Core Sequence (5 Minutes)
- Three sets of planks – 30 seconds each
- Three sets of crunches (traditional or bicycle) – 30 seconds each
- Muscle Sequence
- Push-ups (1 minute)
- Triceps Push-ups ( 1 minute) – Instead of placing your palms just outside your chest, move them in alignment with your shoulders. Doing so works the muscle groups in your arms more than your chest.
- Six sets of 10 squats (2 minutes) – From a standing position, lower your upper body until your legs are at 45 degree angle, hold, return to standing position. Hint: hold your arms straight forward for balance).
- Two sets of 10 lunges (1 minute) – At standing position, place your hands on your hips and extend your leg forward, making sure your knees don’t extend further than your toes. Make sure each leg receives 10 lunges per set.
These exercises are guaranteed to help you break a sweat and boost your energy levels. While at first you may not be able to finish without stopping, give yourself realistic goals. For example, by the end of Week 2 or 3, you should be able to finish without a break or do a workout twice a day after a month or two.
If these exercises aren’t your style, try some of these home options instead.
Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing and new center openings. With our 24-hour emergency rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to doing what you love.