All of us aim to stay fit, but more often than not, its hard to find time to go to a gym for a workout. I face this problem myself, and this is when a quick yet effective full-body workout comes to my rescue. Whether you are looking to lose a few pounds, burn fat around your tummy, or simply need a simple, quick yet effective total-body workout to keep you fit & flexible, the following exercises will definitely work for you!This workout needs 15 mins, plus some resting time, and try to follow it three to five times per week. It keeps you agile, keeps your metabolism high, and is great for overall toning and flexibility. Add a 20 minute rigorous cardio on a treadmill or stepper.
Perform each exercise in succession, and repeat the entire routine 2 times. Try to target 15-20 repetitions per exercise, in 2-3 sets each. Start slow, with 15 reps at first, till you can easily complete 25 without feeling tired.
PUSH UPS
Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Avoid sagging in the midsection of your body. Breathin out, raise your body up until your arms are fully extended, then lower back down. Repeat.
Lying face down on the floor, place your hands a little wider than shoulder-width apart. Your thumbs should be lined up with your chest. Your toes should be curled under, and your feet hip width apart. Avoid sagging in the midsection of your body. Breathin out, raise your body up until your arms are fully extended, then lower back down. Repeat.
CHAIR SQUATS
Stand in front of the desk chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position — stopping just short of the legs being fully extended. Keep a slight bend in the knees to prevent injuries.
Stand in front of the desk chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position — stopping just short of the legs being fully extended. Keep a slight bend in the knees to prevent injuries.
AB CRUNCHES
Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, and breathing out, raise your head and upper torso off the floor until your shoulders are slightly lifted. Breathing in, slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!
Lie on your living room carpet on your back. Make sure your lower back is relaxed against the floor during the exercise. Bend your knees until your legs are at a 45-degree angle. Keep both feet on the floor and place both hands crossed on your chest. Contracting the upper abs, and breathing out, raise your head and upper torso off the floor until your shoulders are slightly lifted. Breathing in, slowly return to the starting position, stopping just short of your head touching the floor. Focus on really contracting your abs during the movement!
EASY WALL PUSH
Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall — making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.
Stand facing the wall with your feet shoulder-width apart. Place your hands on the wall so that your fingers are slightly lower than your shoulders. Your hands should be close enough that your thumbs and index fingers form a triangle. Your feet should be a distance from the wall that forces your body to be at an angle slightly greater than parallel. Bend your elbows downward and lean your upper body toward the wall — making sure to project your chest forward. Your arms should be supporting your body. Stop the motion when your face nearly touches the wall and your chest touches your hands. Contracting the triceps muscles, slowly return to the starting position, stopping just short of the elbows being fully extended.
AB SUCTION
In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in, exremely effective for creating a flat stomach.
In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. This exercise works the transversus, the main muscle that pulls your abs in, exremely effective for creating a flat stomach.
These 5 exercises, when performed correctly at least 3-5 times a week will help tighten your muscles and rev up your metabolism. Indeed, 15 mins well utilised! Hope this helps you maintain a healthy body, even when you don’t have time to go to the gym. This may not be the best workout routine, but it sure helped me in crunch times, and I’m sure it’ll help you too. After all, with this 15-minute workout in hand, there’s just no excuse for not exercising, right?
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