If you can’t find the time to go to the gym, but still wonder if there’s a way for you to get in shape, continue to read this article.
You, like other millions of people out there, have a tight schedule that doesn’t allow you to train as often as you should. Your gym is very far from where you live so most of the times you just decide to lay on the sofa, instead of starting your car and drive to the other side of the city. Outside is winter and you have no intention to catch all that cold just to have your daily workout. You are on a budget and the gyms, lately, are getting so expensive that you can’t even consider the idea to get a membership in one of those. Are those all excuses? It’s not easy to determine whether people procrastinate or skip important tasks for real reasons or not, however, in this article, I’m going to give you the ultimate solution not to skip your training sessions and feel good and satisfied about yourself, even not going to the gym.
Are those all excuses? It’s not easy to determine whether people procrastinate or skip important tasks for real reasons or not, however, in this article, I’m going to give you the ultimate solution not to skip your training sessions and feel good and satisfied about yourself, even not going to the gym.
This is a hardcore 15 minutes workout that you can do at home, without any gym equipment, and will excellently substitute your gym visits if you belong to one of the categories above described. 15 minutes and you’re done: how can you say no to this? So let’s start with the workout!
Warm Up: Start the routine loosening up your body, warm your muscles and joints up rolling your shoulders, knees, wrists and ankles. Do this for the first minute, then start to run in place, sprint in place and do high knees for 10 seconds each, alternately. Do this for 2 minutes, then go for 10 pushups, followed by 30 seconds of run in place, then 10 bodyweight squats, then running again, then 10 lunges and so on until the end of the first 5 minutes.
Sweating already? That’s good because now we’ll start with the serious training:
These next 5 minutes are divided into 30 seconds series of exercises that take place one after another in succession. Those are burpees, jumping lunges and spiderman pushups. Considering that you have 30 seconds extra to change exercises, you will repeat each of these for 3 times within 5 minutes.
After this you can take a rest of 1 or 2 minutes while you can drink some water, recover and focus on the workout, as we are going to continue with the last part:
Same concept of the former paragraph, but with 3 new exercises: this time we’ll do knee to chest jumps, side planks and triceps dips (on chair). Each of them for 30 seconds, for a total of 3 times per exercise.
This workout is so intense that in 15 mins you can burn more calories than in 1 hour of mildly running. It’s perfect for losing weight and burning fat. It can be done in the morning on an empty stomach, just after waking up (note: you need to be well conditioned in order to attempt this) to maximize the fat burning properties. It can be performed every day, although I recommend doing it 3-4 time per week, at least until you will get used to such intensity.
Burpee: Squat down placing your hands on the floor, position both feet back with a jump putting yourself in plank position, execute a push-up, return to plank position, put your feet back near your hands with a jump, then jump again in the air with your arms overhead
Jumping lunges: Lunge forward with your foot and jump straight up as you balance yourself thrusting your arms. Switch legs in midair and land in a lunge with your other leg forward and so on in succession.
Spiderman pushup: From a plank position with your hands on the floor, as you lower your body towards the floor, swing your leg out sideways trying to touch your knee to your elbow. Repeat with the other leg.
Knee to chest jump: Jump and try to touch your knee to your chest.
Side Plank: Lie on your side with your feet stacked and push your upper body up on your elbow.
Triceps dips on chair: Position your fingers around the front edge of the chair and push your body forward until you are off the chair. Bend your elbows to lower your body toward the floor. At 90-degree angle, straightening your arms and push to come back to the original position.