Here’s the truth, and it’s good: regular 15-minute workouts can be just as beneficial as going to the gym. Of course, that is granted you are willing to maximize your time in those fifteen minutes to do your best. It may be hard, but once you are done – and it won’t take long – you will be ready to take that nap.
There are a few ways to maximize your work-out at home. What is most important is you stick to a strict schedule; typically, it is recommended you exercise three days in a row and rest for the next. If this is too much, you can always variate it throughout the week – but set your time. Save those fifteen minutes where you go through the total body workout. There are many exercises, some with and without equipment, choose the ones that suit your needs the best.
To begin with, the following workout requires no equipment, and it goes without saying the most effective – and standard – of these exercises is the push-up. No matter your level, you want to begin with three sets; see how many you can do. Five, maybe ten? Or more? Once you start to do perform this exercise on a regular level, you will begin to see instantons improvement to your body. Position yourself on the floor with your hands on the ground, slightly wider than your shoulders. Between each set, rest for one minute, and continue. No matter how many you do, it will improve your body right away – and over time – quicker than you think, you will be able to do twenty, fifty, sixty, and so on.
Together with this exercise, planking goes well with doing push-ups. They require the same: nothing more than a space on the floor. You may not know this, but planking is so much more than simply building your abs; it is building your core strength. Your core muscles are linked together in a belt around your stomach, moving up your sides and rounding on your back. Furthermore, and you know this, your spine is unstable. If you do not maintain the muscles that protect it, the flexibility of the bones will become a liability rather than an asset.
Like push-ups, do this in three sets: same position as before, elbows straight on the floor, with your hands extended. Focus the weight on your toes, and straight out as long as you can. Rest one minute.
After these two exercises, you should have time left for one more; and this time, to round it off, focus on your legs. Lay down on your back with your hands under your buttchecks, choose one leg and extend it horizontally along the floor while lifting the other leg approximately 45 degrees over it. You want to do this exercise in three sets also, each set consisting of ten or more repetitions. Once in position, begin to move your legs respectively up and down in a scissor-like movement; if you dare, incline your head and chest slightly upwards as you do so. But this is not otherwise needed.
That is how one fifteen work-out can look. In this case, you train your upper-body strength as well as your core muscles, rounding off with your legs. Repeat this three-to-five time a week, and your health will improve instantaneously.
Alternatively, you can subscribe to a full-body workout “boot-camp”. All you need to train your full body is a couple of dumbbells and fifteen minutes of your best time. You also want an interval timer. We recommend Gymboss, a free app ready to be downloaded. During this workout, you want to do all the following exercises each for one minute, then move on to the next without rest, and after the first set, wait one minute before continuing. In total, three sets are recommended, again.
Cross-Body Hammer Curl is the first exercise. This exercise is great for your forearms and your biceps. To perform it, you will need two dumbbells. Stand straight with your feet slightly apart at shoulder distance. Hold a dumbbell in each hand, put your hands down with your palms facing towards your sides. Then, without twisting the arm, curl the dumbbell in your hand up towards your opposite shoulder; slowly return it along the same path. Repeat the same motion with the opposite arm. Do this for a minute.
Cross-Body Hammer Curl
Tricep Kickbacks is the second exercise. For this exercise, you will need only one dumbbell at a time. Choose a hand, lift the weight, palms facing your sides. Move to stand in a position with only one leg forwards. The leg you move is supposed to be the one opposite to the dumbbell. Move your free hand on your extended leg. You will then want to move forwards while maintaining your stance. Hinge forwards, make sure most of your weight is transferred to the forward leg. Hold this position. To perform the tricep kickback, bend your elbow; hold it parallel to your torso. Make sure that the dumbbell and lower arm is vertical with the floor. Hereon, extend your backwards, lower it back to position, and repeat for one minute. Change arms with next set.
Sumo Squat with Dumbbell is the third exercise. This is a great workout for your glutes and legs. You will need only one dumbbell. Point your toes out, move your feet apart, wider than your shoulder width. Stand straight, lift your chest, hold a dumbbell in your hands in front of your crotch. Hereon, move down, push your butt back and open your knees wide. When you go up, place your weight on heels and outer part of your feet. Repeat for one minute.
Sumo Squat with Dumbbell
Reverse Lunge with a Front Kick is the fourth exercise. Start with your feet about hip-width apart and your arms comfortably bend. Step your right foot back and lower yourself into a lounge. Make sure your knees form a ninety-degree angle. Hereon, press with your left heel and kick your right foot in front of you. Do this for thirty seconds and change your legs so you kick with your left foot instead of the right one.
Reverse Lunge with a Front Kick
Crunch and Punch with Dumbbells is the fifth exercise. You are going to lay down with both dumbbells in your hands; raise your knees so they each make a ninety-degree angle by the knee. If it is possible, secure your feet against a wall. Hold the dumbbells over your chest; roll up so you move your back in a diagonal position against the floor. While in air, punch into it with both dumbbells and move back to the floor. Repeat this exercise for one minute.
Crunch and Punch with Dumbbells
The Arnold Press is the sixth exercise in this workout. You want to sit in a chair with your back against its back. Lift both dumbbells in front of your head so your palms face towards your face. Then lift both arms upwards and twist them in hundred-and-eighty degrees so both arms have rotated by the time they are extended fully. Lower and return your arms to their original position. Repeat for one minute.
The Arnold Press
The Bent-over Dumbbell Rows with a Twist is the last of these exercises. Put your dumbbells in both hands and stand straight. Lower your back forwards so it is horizontal with the floor; bend your knees slightly. Hold the dumbbells down in front of your toes with your palms facing towards your body. As this exercise is with a “twist”, when you lift your arms back towards your chest, twist them around similarly to the Arnold Press before returning them to their previous position. You can do this one arm at a time, as well. Repeat for one minute.
The Bent-over Dumbbell Rows
Doing all of these exercises together may take longer than fifteen minutes; you do not need to do all of them, but it is recommended. Remember, when going through the total body workout bootcamp, you should not rest between the exercises and only for one minute after you have finished one set.
All of these exercises can be done in the comforts of your own home in little to no time. Usually, it is recommended you perform this workout before sleep, as that will allow your muscles more and better time to rest and heal and prepare you for the next workout tomorrow evening. And, do not forget: remember to stretch out after any exercise to avoid pains and misplaced joints.
Not only is this total body workout beneficial to you, the results will be immediate; performing this bootcamp on a regular basis will give you just the tone you need. If you wish to further improve and work on your health, combining this workout together with basic cardio training can, and will, give you the energy and confidence you need to go through your day.