Mar 07, 2016
Three 15-Minute Workouts to Get Ready for Spring
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!
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