Exercising regularly can be a great way for you to stay fit and healthy. It can help you to manage your weight, as well as being able to strengthen bones and muscles. Research has also shown exercise can improve your mood, is great for brain health, and may reduce the risk of diseases. However, if you have a busy schedule, making time to work out consistently can admittedly be a challenge. So, here’s how 15 minutes can lead to a healthier you…
When you’re swamped with work and errands, it’s almost impossible to squeeze in a full workout. You may also lack the energy to go to the gym after a long and tiring day. Fortunately, there are a lot of exercises that you can incorporate into your daily routine, and none of them will require you to dedicate a huge chunk of your day just so that you can stay physically active.
Below are some examples of workouts that you can do during your break time at work or even when you’re taking a pause in between household chores.
They require no fancy gear or apparel, and whether you’re wearing an old blouse and jeans combo or have chosen to shop for good leggings and other leisure essentials online, you’ll be all set. Try these eight workouts when you’ve got some downtime in your busy schedule:
Jumping Jacks
The first exercise on this list is jumping jacks. Although this exercise is quite simple to execute, it can get your heart pumping and work the major muscles in your lower body in a short amount of time.
To perform jumping jacks correctly, it’s important to bend your knees slightly when getting ready to jump. You should also take care not to jump too high to avoid injuries. To turn jumping jacks into a proper 10-minute workout routine, do as many jumping jacks as you can in 2 minutes, then rest for one minute before repeating the set.
Jump Rope
A 10-minute jump rope session can really get your cardio going, and depending on the intensity of the workout, you can lose up to 200 calories in one go. If you aren’t used to doing jump rope in intense spurts, it’s best to start at a comfortable pace to prevent your muscles from getting strained.
You can follow the same time interval as the jumping jack exercises above to make the workout both doable and effective.
Squats
Squats are a great compound exercise as it targets more than one muscle group. They are perfect for strengthening your core and keeping your lower back and hips flexible. A set of squats is also a great workout for burning a ton of calories because squats engage some of the largest muscles in your body.
When squatting, make sure that your knees don’t bow inward or outward. It’s also better to drop down until your thighs are parallel to the ground to make sure that the right muscles are being used. If you’re just starting a squats routine for the first time, try doing 3 sets of 20 squats.
Planks
If you’re looking for a workout that can strengthen your entire body, then planking is an excellent exercise. Planking is considered a bodyweight exercise, which means that you can do it without using any equipment. It’s also the kind of workout that engages a tremendous number of muscles, so it’s perfect for boosting your strength, endurance, and cardio.
To plank correctly, make sure that your elbows are directly under your shoulders and your wrists are lined up with your elbows before you push your body upwards. Try holding the plank for 30 seconds at most if you’re a beginner.
If you’re looking for a more difficult variation, try side planking. Instead of lying on your stomach, lie on your side, then use your forearm to prop your upper body up. Make sure your elbow is placed directly under your shoulder before lifting yourself up so that you have proper support when you’re planking.
Mountain Climbers
Mountain climbers are like planking exercises, but with added cardio. Start from a planking position, but instead of holding yourself up, bring your knees up toward your chest one at a time and in rapid succession.
Imagine yourself running in place, but in a planking position. When done in short bursts of one minute or less, mountain climbers will help you strengthen your abs, lower back, and hip flexors.
Flutter Kicks
Flutter kicks are bodyweight exercises you can do while lying on your back. They can also help you strengthen your hip flexor muscles, lower back muscles, and quads.
Once you’re lying down on a comfortable flat surface, like a yoga mat, execute a flutter kick by lifting your legs off the floor slightly and alternating between lifting one leg and lowering the other.
Beginners are best off performing 2 to 3 sets of 10 to 20 flutter kicks. Take a 30-second breather in between each set so that your body can recover adequately for the next one.
Glute Bridges
Strengthening your glute muscles through a glute workout will allow you to stabilize your hips and improve your balance. Glute bridges are a great isolation exercise. They can also promote proper pelvic alignment and guarantee better propulsion when walking and running.
Here are the steps for performing a glute bridge:
- Lie down on your back to the floor, knees bent and your feet flat on the floor.
- Extend your arms straight out by your side, flat on the floor, palms are facing down. This will help you stabilise yourself better. (You can however make it a little harder by reaching both arms straight up over your head towards the ceiling).
- Raise your hips by pushing through your heels, making sure to tighten your core and squeeze your glutes. This should be slow and controlled on the way up and the way down.
Hold this initial position for a couple of seconds before returning to your starting position. If you’re new to doing glute bridges, try working your way through 3 sets of 12 of these exercises.
Warm-Up & Cool-Down Stretches
Finally, starting your workout with a warm-up routine and ending it with a cool-down routine will help reduce muscle soreness and decrease your risk of injury.
Simple stretches, like cross-arm stretches and toe touches, will prepare your body for the workout as well as gradually lower your heart rate and blood pressure after.
It’s true that making time for exercise can be difficult when you have a busy schedule. But as these eight exercises prove, it’s still possible to get the physical activity you need to stay fit and healthy without sacrificing the rest of your day.
Not only are they quick and easy to do, but they can also be done anytime and from anywhere. Grab your favourite exercise clothes, find a space that’s conducive to exercise, and break a sweat!
We hope you found this 15 minutes to a healthier you workout enjoyable!
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