An At-Home Workout You Can Do In 15 Minutes

by Guest Contributor

by Dave Smith

Why is it so hard to schedule daily exercise into our routines? Often there just aren’t enough hours in the day, and this is especially true for parents. Research has found that parents exercise 2-5 fewer hours each week than they did before having children.

Parenting does take time but that doesn’t mean exercise has to take a back seat. Anyone can get a time-efficient and effective full-body workout from home.

Timing Is Everything

When exercising it’s important to think quality, not quantity. Many exercisers allow too much rest in between. Keep moving, keep your heart rate going, and keep burning calories.

Choosing The Right Exercises

Not all exercises are created equal. Those that involve the most muscles to produce a movement are the ones that offer the biggest bang for your buck. Full-body exercises stimulate our cardiovascular systems while adding strength and muscle tone.

Putting It Together

Here is an effective workout that can be done at home in a matter of minutes.  Do each exercise for 45 seconds, followed by a 15 second break. Repeat the entire circuit 3 times. Use the notes below and watch this video tutorial to perfect your technique.

 

1.  Push-Ups (Upper Body)

Set up with your shoulders directly about your wrists. Start from your toes or do a modified version from your knees. Breathe in as you slowly lower your nose to the floor and exhale as you push back up.

 

2. Squats (Lower Body)

Start with your feet a little wider than hip width. Take a breath in as you slowly lower your hips towards the ground. Keep your knees back behind your toes. Exhale as you stand up.

3. Mountain Climbers (Core)

Start on your hands and toes much like a push-up. Alternating between legs, pick up one foot and bring your knee towards your elbow.

 4. Speed Skaters (Cardio)

Lunge forward with one foot, keeping your front knee behind your front toes. Reach with your opposite arm and touch your front toe, or make it a little easier by touching your front knee instead. Alternate by jumping your back leg forward into the opposite lunging position and again reach for your toe. This movement resembles a speed skater movement, hence the name!

Each time through the circuit takes four minutes so three full circuits can be done in less than 15 minutes!

 

 

Dave Smith is a personal trainer who loves helping people exercise effectively and efficiently.   Dave teaches people how to maximize their fitness results using body weight exercises that can be done anywhere, anytime.  You can learn more about Dave’s fitness philosophies and training methods at www.makeyourbodywork.com (maybe even try out a workout while you’re there!)



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