Got 15 minutes? Then you have time to workout!

With today’s fast paced, high intensity atmosphere, the most common reason people tell me why they can’t work out is they don’t have enough time. I’ve got news for you; everyone has enough time to workout, they just have to make it. There are 168 hours in a week. Take out 56 of those for sleep, and your still left 112 hours per week of time to exercise. In as little as one hour per week, broken up over 4 days, you can start to see results. That’s 15 minutes a day, 4 days a week! Anyone can fit that into their schedule, and here’s the workout to do it with. Perform this circuit every other day during the week, for a total of 4 days per week. Remember to always perform the exercises at your own pace and at your own ability. Take rests when you need to, and push it when you can.

How to perform: After the warm-up exercise, perform each strength exercise in a circuit going from exercise 1 to exercise 4, then repeating. The goal is to get through as many reps as you can on each exercise in 1 minute. Perform the exercises as fast as you can, back to back. That being said, take rest breaks when needed, you’ll start to need fewer and fewer as you get better. For the Tabata finisher, perform the exercise listed for 20 seconds all out, then rest 10 seconds, then repeat 20 seconds, rest 10 seconds, etc….Perform this for 4 rounds or 2 minutes straight.

Total Time: About 15 minutes

What you’ll need: Just your body weight!

Warm-up: Prisoner Squat

Start with feet slightly wider than shoulder width, hands behind head, and elbows wide. Push your hips back, shifting weight onto your heels as you bend the knees into a squat. Pretend you are sitting down to a rocking chair. When you are as deep as you feel comfortable, return to standing.

Prisoner-Squat

Exercise #1: Walking Lunges

Sets:1

Reps: 1 minute

Starting from an upright position, take one big step forward. As the foot lands, bend the knees like you are trying to kneel down. Keeping the back flat and knee behind the front toe, come down until the back knee almost touches the ground. Driving off the front leg, return to a standing position. Continue alternating legs, as if you were walking.

walking-lunge

Exercise #2: Pushups

Sets: 2

Reps: 1 minute

Starting face down on the ground, position hands underneath your shoulders with elbows rotated in so the front of your elbow faces forward, and hips off the ground so your body makes a straight line from shoulder to ankle. Keeping that straight body line, lower yourself towards the ground until the chest touches, and return to start. If that is too difficult, start with your knees on the ground instead of your toes.

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Exercise #3: Superman’s

Sets: 2

Reps: 1 minute

Starting face down, with your hands behind your head and elbows wide, try and lift your chest off of the ground by arching your back up. Squeeze from the glutes and lower back, keeping the elbows as wide as you can. Hold for a 1 sec count at the top, and return to start.

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Exercise #4: Squat Jumps

Sets: 2

Reps: 1 minute

Starting with the feet slightly wider than shoulder width, arms at your sides, lower yourself into a squat. Push the hips back, shifting the weight to your heels, and keeping the back flat. When you are as deep as you feel comfortable, throw your arms up as you jump as high as you can. Land with soft knees, right back into your next rep. As best as you can, do not pause in-between reps.

squat-jump-cartoon-test

Tabata Finisher #1: Sprint in Place

Sets: 4

Reps: 20 seconds, followed by 10 seconds rest

Staying in place, alternate driving the knees up, as if you were running down the road. Continue to alternate as fast as you can.

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Tabata Finisher #2: Squat Thrust

Sets: 4

Reps: 20 seconds, followed by 10 seconds of rest

Start from a standing positon. Drop yourself into a pushup position by brining the hands to the ground and hopping your feet backwards. Keeping the body straight, jump your feet back in and return to standing.

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When you are done with the workout, be sure to rehydrate and get some protein in! Water and protein will ensure a quick recovery. Perform this circuit every other day, and start to see results in no time!

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