A 15-minute workout can be effective if you focus on high-intensity exercises that engage multiple muscle groups and elevate your heart rate. Here’s a simple and efficient 15-minute workout routine that you can try:
Warm-up (2 minutes):
- Jumping jacks: 1 minute
- Arm circles: 30 seconds (15 seconds each direction)
- Leg swings: 30 seconds (15 seconds each leg)
Circuit (10 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.
Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your hips down and back as if you’re sitting in a chair, then push through your heels to return to standing.
Push-Ups: Get into a plank position with your hands slightly wider than shoulder-width. Lower your chest toward the ground by bending your elbows, then push back up.
Lunges: Step one foot forward and bend both knees to lower yourself into a lunge position. Push off the front foot to return to the starting position and alternate legs.
Plank: Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position.
High Knees: Stand in place and lift your knees toward your chest in a running motion, alternating legs quickly.
Cool-down (3 minutes):
- Hamstring stretch: 30 seconds (15 seconds each leg)
- Quadriceps stretch: 30 seconds (15 seconds each leg)
- Shoulder stretch: 30 seconds (15 seconds each arm)
Remember to focus on maintaining proper form during each exercise and listen to your body. If any exercise causes pain or discomfort, stop immediately. It’s also a good idea to consult a healthcare professional before beginning any new exercise program, especially if you have any pre-existing health conditions.
This workout is just a starting point, and you can modify it based on your fitness level and preferences. If you’re looking for variety, you can explore other bodyweight exercises, such as burpees, mountain climbers, and tricep dips, to keep your routine engaging and challenging.
