Many of us are pressed for time which means we don’t have an hour each day to get to the gym. Luckily, researchers are finding that we may not need a whole hour anymore. For me, 15 minutes is the magic amount of time, and we all have 15 minutes. Waking up at 5 a.m. does not work for me. I prioritize getting 7-8 hours of quality sleep each night so that I am ready to tackle the day ahead, but I am not willing to sacrifice my morning workouts! Let’s be honest, if I do not get my workout in before work, it doesn’t happen. Sound familiar? On the weekends, I will take the full hour to do something I enjoy like taking a yoga class or going for a walk with my family.
Here are my top 3 go-to workouts that only take 15 minutes and can be done anywhere:
Aim to do 2 to 3 sets of 15-20 reps. If you want a little more, hold 2-10 pound weights in each hand for the squats and lunges.
- Warm-up: Jumping jacks or walk/jog in place for 2 minutes followed by neck and shoulder rolls.
- Push-ups: These can be done on your toes, knees, or at your kitchen counter.
- Lunges: Lunge forward and back on the right side for 15-20 reps before switching to the left side. One round is one set.
- Plank: Hold a plank on your toes, knees, or at the kitchen counter for 30 seconds, working up to 1 minute. If you are feeling good, do another set.
- Cool Down/Stretch: Walk in place for 1-2 minutes followed by a few of your favorite stretches.
- Start by doing 3-5 easy sun salutations. Yoga Journal has a great video on how to do a basic sun salutation.
- Hold each of the following poses for at 20-30 seconds. Complete the sequence on one side before switching to the other side.
- Crescent Lunge; Warrior II; Reverse Warrior; Extended Side Angle; Triangle; Crescent Lunge
- Head to the floor and lie on your back for bridge pose. Hold for 20-30 seconds.
- Happy Baby
Whether you like to walk, run, bike, or get on the elliptical, cardio intervals will rev up your metabolism and burn fat. Start the workout with an easy 2 minute warm-up. Then, amp it up and go as fast as you can for one minute followed by one minute of moderate to low intensity. Complete this cycle 5 times ending with a cool down for a few minutes. Cardio intervals are very effective and fun!