Finding a quick, effective workout might seem unrealistic, but don’t give up just yet. There are some really great workout routines that can be completed in a matter of minutes, giving you the results you are looking for.
Time seems to slip away fast with work, home life, and family time. When you need to squeeze in a quick workout to keep your physique in top-notch condition, consider the following 15 minute workout. Skip the gym and find a clean room in your home to get down to business. With 15 minutes, you can work your core and tone up. For the best results add another 20 minutes to your time and find a fun cardio activity. You might hate exercising in the moment, but you’ll love the end result.
The goal of this workout routine is to endure a quick, effective full-body workout. Keeping your metabolism high, you’ll have energy to continue on with your day. Not to mention, you’ll gain overall tone and flexibility.
During each exercise in the two circuits you complete, aim for 15 to 20 repetitions and two to three sets. The first exercise is well known—pushups. Throughout each set, make sure your positions remains intact. Do not sag in your midsection, raise your body until your arms are fully extended, and lower yourself back down slowly.
The next exercise is chair squats. During this exercise, make sure your head is up to create a natural extension of the spine. Sit on the edge of the chair, lower your body to a 90-degree angle, and return to the starting position. This exercise is designed to work your quadriceps and core. You should feel the burn on the front part of your thigh and in your stomach.
The third exercise in the circuit is abdomen crunches. For this exercise, you will lie on your back, with your knees bent to a 45-degree angle. Your hands will cross over chest and you will raise your head and upper torso until your shoulders are lifted, and then return to the starting position. Abdomen crunches work your abdominal muscles.
For the next exercise, you will stand up, face the wall, and place your hands on the wall just below your shoulders to form a triangle. Your feet will be further back from your shoulders, causing an angle. You will bend your elbows and lean your upper body toward the wall. This exercise works your triceps.
The last exercise is the abdomen suction. For this exercise, sit down and exhale until you have no air in your lungs. Then, pull your abdomen inward and hold for 20 to 30 seconds. Breathe lightly through your nostrils. Your abdomen needs to be pulled in tightly. Working your transversus, this exercise is great for getting a flat stomach.
Repeat these five exercises using the repetitions and sets previously mentioned. At the end of your 15 minutes, you will feel the burn and have more energy to continue on with your day.