3Highly Effective 15-Minute Routines
Can you get fit in just 15 minutes a day? Despite what the advertisements tell you, the answer is probably not. But if you do a quick daily workout, in addition to a few longer cardio sessions, you will see measurable results.
These 15-minute routines were designed to pack the most effective exercises into a manageable chunk of time. You can do the cardio and stretching routines every day if you like, but it's best to do the sculpting exercises every other day.
#1: 15-Minute Ab-Ripping Routine
If you want visible abs, you have to work for them. This routine will get you on the right track.
5 Minutes: Begin this segment by warming up. Do side bends, twists, and other moves that stretch your abs and obliques. When you're done, it's time to start working!
Start by lying on your back on the floor. Hold your legs straight up with your knees slightly bent. This is your starting position.
Using your ab muscles, lift your hips up off of the floor. Twist your hips to the right, then to the left, before returning to your start position. Do this 50 times.
Next, do some bicycle crunches by starting off in a regular crunch position with your hands behind your head.
Lift your legs at a 45 degree angle, and start pedaling slowly as if you were riding a bike. As your left knee comes up, crunch forward to touch it with your left elbow. Repeat with the other side. Do 50 bicycle crunches.
5 Minutes: Get down in the plank position, which is the starting position for a push-up. Hold yourself here for one minute, keeping your abs tight. If you can't hold the position for a minute, hold for as long as you can.
Next, lift one leg straight out behind you, and hold the position for one minute. Then do the other leg. Spend your last minute recovering.
5 Minutes: Now it's time to work the lower abs. Lie down on your back with your legs straight out in front of you. Lift them both until they are perpendicular to the floor with your knees slightly bent.
Bring one leg down until it is almost touching the floor Then bring the other leg down beside it. Hold for 5 seconds; then repeat. Do this 30 times. Use slow, flowing movements to get the most benefit.
Now let's do some back exercises for muscle symmetry. Grab a pair of dumbbells. Use the heaviest weight you can comfortably manage. Hold one dumbbell in each hand, and bend forward at the waist as though you were lifting the dumbbells off of the floor. Pull your arms up in a rowing motion, lifting the dumbbells to your sides with your elbows higher than your shoulders.
Return to starting position and repeat 25 times. Spend the rest of your 5 minutes cooling down and stretching.
#2: 15-Minute Run-Walk Interval Routine
Interval training is highly effective for weight loss and heart conditioning. This walk-run routine is suitable for beginners in average physical condition. If you're in poor health, ask a doctor before starting a walk-run routine.
#1: 15-Minute Ab-Ripping Routine
If you want visible abs, you have to work for them. This routine will get you on the right track.
5 Minutes: Begin this segment by warming up. Do side bends, twists, and other moves that stretch your abs and obliques. When you're done, it's time to start working!
Start by lying on your back on the floor. Hold your legs straight up with your knees slightly bent. This is your starting position.
Using your ab muscles, lift your hips up off of the floor. Twist your hips to the right, then to the left, before returning to your start position. Do this 50 times.
Next, do some bicycle crunches by starting off in a regular crunch position with your hands behind your head.
Lift your legs at a 45 degree angle, and start pedaling slowly as if you were riding a bike. As your left knee comes up, crunch forward to touch it with your left elbow. Repeat with the other side. Do 50 bicycle crunches.
5 Minutes: Get down in the plank position, which is the starting position for a push-up. Hold yourself here for one minute, keeping your abs tight. If you can't hold the position for a minute, hold for as long as you can.
Next, lift one leg straight out behind you, and hold the position for one minute. Then do the other leg. Spend your last minute recovering.
5 Minutes: Now it's time to work the lower abs. Lie down on your back with your legs straight out in front of you. Lift them both until they are perpendicular to the floor with your knees slightly bent.
Bring one leg down until it is almost touching the floor Then bring the other leg down beside it. Hold for 5 seconds; then repeat. Do this 30 times. Use slow, flowing movements to get the most benefit.
Now let's do some back exercises for muscle symmetry. Grab a pair of dumbbells. Use the heaviest weight you can comfortably manage. Hold one dumbbell in each hand, and bend forward at the waist as though you were lifting the dumbbells off of the floor. Pull your arms up in a rowing motion, lifting the dumbbells to your sides with your elbows higher than your shoulders.
Return to starting position and repeat 25 times. Spend the rest of your 5 minutes cooling down and stretching.
#2: 15-Minute Run-Walk Interval Routine
Interval training is highly effective for weight loss and heart conditioning. This walk-run routine is suitable for beginners in average physical condition. If you're in poor health, ask a doctor before starting a walk-run routine.
5 Minutes: Stretch for 1 minute, and walk at a comfortable pace for 4 minutes.
5 Minutes: Walk briskly for 2 minutes, and then run at a comfortable pace for 1 minute. Reduce your speed and walk briskly for 2 minutes.
5 Minutes: Run for 1 minute. Walk briskly for 1 minute. Walk comfortably for 3 minutes, and spend your last minute stretching and cooling down.
5 Minutes: Walk briskly for 2 minutes, and then run at a comfortable pace for 1 minute. Reduce your speed and walk briskly for 2 minutes.
5 Minutes: Run for 1 minute. Walk briskly for 1 minute. Walk comfortably for 3 minutes, and spend your last minute stretching and cooling down.
#3: 15-Minute Yoga Routine
This quick routine will give you an excellent full-body stretch. Yoga helps you stay loose and relaxed, and helps clear your mind of daily stress. If you are unsure of how to do the poses below, look online for a guide with photos.
5 Minutes: Start in child's pose with your arms stretched out in front of you. Relax and breathe deeply, holding the pose for 10 breaths.
Slide forward into cobra pose, flexing your back and resting your weight on your forearms. Hold for 10 breaths. Move into cat pose with your head held up and facing forward. Hold for 10 breaths.
Round your spine outward as far as you can into cow pose, and hold for 10 breaths.
Rise into downward-facing dog with your hands and feet touching the floor, head tucked between your arms. Hold for 10 breaths.
Lunge forward into runner's pose. Hold for 5 breaths, and then lift your arms above your head and stretch your fingertips toward the ceiling. Return to downward-facing
dog. Hold the pose for 10 breaths, then relax into child's pose for 10 breaths.Repeat this entire sequence of poses 3 to 7 times to fill your 15 minutes.
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fitness