Doing something is always better than doing nothing, whether you’re talking about exercise or even getting work done. These 15 minute workouts can be valuable on those days when everything is going to pieces and you can’t stick with your workout schedule. You can still do 30 minutes of exercise by doing two 15 minute sessions. Combine these workouts with 15 minutes of walking, jumping rope while watching videos or any other type of short workout.
Get more done in less time with a HIIT workout.
HIIT stands for high intensity interval training. It’s not a specific workout, but a way of doing your workout that maximizes the benefits. You start at a moderate pace—also known as a recovery pace—for a few minutes and then switch to a high intensity pace for the same length of time and back to the recovery pace. Switching back and forth not only can cut your time in half, it boosts the benefits by forcing your body to accommodate. You’ll get double the benefit and can cut your workout time shorter. One study showed that doing a cycle of sprinting for 30 seconds with 60 seconds of jogging for recovery ten times, provided the same benefit of 55 minutes of steady state workouts.
Do three sets of the nitric oxide dump three to four times a day for lower blood pressure.
Dr. Zachary Bush created the nitric oxide dump that opens your blood vessels to lower your blood pressure and stimulates the production of HGH—human growth hormone. It’s four simple exercises, one following the other that include ten repetitions of deep squats, tin soldier, snow angel and military press. You can do them anywhere and taking about four minutes each time you do them.
Jog or dance in place or use chores to get fit when your schedule is tight.
Don’t bend over and pick up the laundry, do squats! Turn on the TV and dance around the room as you pick up clothing, sweep the floor or do other chores. Make sure to accent and make each movement count. You’ll be getting two things done at once. Make that walk or stair climbing into a workout by pushing yourself to go faster. Just turn on fast music and enjoy moving to it.
- For the abs, start with a core contraction, squeezing 30 seconds, followed by 10 small squeezes. Move to a head lift on your back, then wall push-ups and squats. Focus on form as you do each exercise.
- Push yourself to finish this group of exercises in record time, then rest a minute and repeat three more times. Warm-up for a few minutes. Do up to 20 bodyweight squats, 10 push-ups or modified ones, 10 walking lunges on each leg, 10 dumbbell rows on each arm a 20-second plank and 30 jumping jacks.
- Here’s a workout you can do anywhere. Do up to 15 minutes of circuits. Warm up first, then do 20 bodyweight squats, 15 incline push-ups using a desk or bed, 10 one arm rows for each arm lifting a heavy object whether it’s a detergent jug or suitcase and 10 reverse crunches.
- Get a full body workout by combining 10 of each, jumping jacks, wall sits, push-ups, abdominal crunches, step-ups—10 on each leg, squats, triceps dips, 15-second plank, high knees march, body lunge and a 15-second side plank. Repeat once. Don’t forget a warm-up and cool down.
For more information, contact us today at Team Worx Fitness