In our busy lifestyle, it is very difficult and sometimes impossible to find the time to go to a gym regularly. That doesn’t mean you should not take care of your body or your health. The good news is that just by sparing 15 minutes a day you can be giving yourself enough exercise to stay in shape.
Today we will list out 5 exercises that you can do within this 15 minutes which will give you a full body workout. We will be listing variations of each exercise so that you can start from a beginner level and push yourself to more advanced forms of the same exercise.
1. Breathing exercises:
They might seem trivial but actually, have many benefits. You may wonder what the purpose of breathing exercises is. They strengthen your cardiovascular system which improves your metabolism. Here are some breathing exercises you can do.
- Deep breathing: (Duration 30 seconds)
- Beginner: Inhale slowly till a count of 5 and gently exhale to a count of 5. Repeat for 30 seconds.
- Intermediate: Inhale slowly till a count of 6 and gently exhale to a count of 6. Repeat for 30 seconds.
- Expert: Inhale slowly till a count of 8 and gently exhale to a count of 8. Repeat for 30 seconds.
- Alternate breathing: (Duration 1 minute)
- Beginner: Press down on your right nostril with your index finger and breathe in through the left for a count of 4. While still holding your breath, release the right nostril and press the left nostril and breathe out through the right nostril. Repeat for 30 seconds and then Breathe in through the left and breathe out through the right.
- Intermediate: Everything stays the same, just increase the count to 6
- Expert: Everything stays the same, just increase the count to 8
- Rapid breathing: (Duration 30 seconds)
- Beginner: Breath in slowly for a count of 4 and then breathe out as quickly as possible. Repeat for 30 seconds.
- Intermediate: Everything stays the same, just breathe in for a count of 6
- Expert: Everything stays the same, just breathe in for a count of 8 Take rest for a minute before moving onto the next exercise.
2. Running in place: (3 sets of 30 seconds with 30 seconds rest in between)
A great way to get some of the benefits of jogging right at home, this will strengthen your legs and increase your stamina.
- Beginner: Gently jog in place keeping your upper body still. Do this for 30 seconds and then take rest for 30 seconds. That makes one set. Repeat this 3 times.
- Intermediate: Jog in place while lifting your knees as high as possible and swinging your arms as well. Do this for 30 seconds and then take rest for 30 seconds. That makes one set. Repeat this 3 times.
- Expert: Stretch out your arms forward in such a way that your palms are parallel to the ground and jog in place while lifting your knees high enough to touch your palms. Keep in mind that your hands should not reach down to touch your knees. The leg should be doing all the work here. Do this for 30 seconds and then take rest for 30 seconds. That makes one set. Repeat this 3 times.
3. Plank: (3 sets of 30 seconds with 30 seconds rest in between)
This exercise will strengthen your core muscles and give you greater flexibility.
- Beginner: Get down on the ground and support your body with your elbow and your feet. Your back and legs should be in a straight line. Hold this position for 30 seconds and then rest for another 30. Repeat 2 more times.
- Intermediates: Everything stay the same except gently rock your body forward and backward using your feet.
- Expert: Support your weight only on one elbow and your feet.
4. Jumping rope (2 sets of 45 seconds workout with 45 seconds rest)
Jumping rope is a full body workout that improves your stamina, concentration, balance and coordination.
- Beginner: Swing the rope and jump with both feet just enough for the rope to pass under your feet.
- Intermediate: It is the same as beginners just that while jumping, jump a little to the left and the next time jump a little to the right.
- Expert: Hold one leg in the air and hop with the other leg while swinging the rope underneath.
5. Pushups: (3 sets of 30 seconds with 30 seconds rest in between)
Perhaps Pushups is the most well-known yet highly effective exercise known. What follows is an easy description of the basic form and its variation.
- Get down on all fours and support your body with your palm and toes. It is very important that your body stays straight all the way from your feet to the head. Initially, there will be the temptation to bend at the hips. Do not give into this temptation.
- Gently lower your body by bending your hands in an outward direction at the elbow. Don’t lower yourself too much initially. Go as low as your shoulder strength allows you to. Hold a few seconds and you should feel your core muscles tightening up.
- Push with your hands and raise yourself to the starting position.
- Repeat as many times as you can do in 30 seconds.
- Intermediates: Everything stays the same except the hands should be resting higher than the feet. This can be done by using stacks of books of equal height under each hand. This way you can lower your body even further.
- Expert: Once you find the above two to be too easy you can try the expert level which is pushups with rotation. The first two steps remain the same. Then lift one hand off the floor while supporting your weight with the other hand and your feet. Rotate your body at the hips by about 90 degrees and then slowly return back to the starting position. Then repeat the first two steps again and rotate the other hand this time.
That is 15 minutes to a healthy full body workout that doesn’t require any special equipment apart from a jumping rope and which you can carry out in your living room. Here are some things to keep in mind
- Do not push yourself to the point of injury but do not stay at the same level for too long either. The idea is to push your body while staying within its limits.
- Be fairly regular.
- Keep yourself well hydrated.
- Download an interval timer app on your phone, It will help you to work-out and rest to the correct duration of time.
Follow this routine and soon you will feel more energetic and healthier than you have ever felt without disrupting your work or social life.
|Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. Say Hi to Annie on Twitter@boostbodyfit|