Get in an at-home, all-over workout in less time than it takes to drive to the gym.
Sometimes, working out can feel like something we just don’t have time for. Work. Socialising. Study. Life. They can all mean that exercising slips to the bottom of our priority list. But putting regular movement on hold can be a mistake. Leaving us feeling lethargic, stressed, and unable to keep up with the other demands on our time. Plus, working out doesn’t have to mean hours slogging it out on the treadmill. Even a brief workout can have a big impact on our physical and mental health. I’ve put together a quick but fierce 15-minute workout for those of you who are short on time but still looking to get in an effective exercise session.
Grab your water bottle and let’s get started.
Squat to Overhead Press (45 seconds)
Being able to do an effective squat is at the centre of most good bodyweight workouts, so be conscious of your form and take things slow. Start with your feet around hip-width apart and engage your core. Drop your hips back and sink towards the ground. Now move back up to a standing position and reach your arms up above your head. Pull your arms back down like your grabbing a bar above your head and moving it towards your shoulders. Make each move clean and deliberate.
REST FOR 15 SECONDS
Push-Ups (45 seconds)
You can do full pushups here, or move from your knees depending on your experience level. Don’t worry about switching from the harder version to the easier version as you move through the sequence and start to feel tired. Aim to keep a straight back throughout.
REST FOR 15 SECONDS
Bicycle Crunches (45 seconds)
Now, it’s down to the floor or onto a mat. Put your hands behind your head and lift your legs off the ground so that your knees form a 90-degree angle with the ground. Now slowly straighten each leg out in turn, moving your elbow towards the bent knee on each cycle of movement. Take care not to wrench your neck and keep the movements slow and clean.
REST FOR 15 SECONDS
Plank (45 seconds)
If you can hold a full plank here, that’s great. But don’t sweat it if you can’t. For a full plank, rest on your forearms, pushing off the ground with your toes. Again, you’re aiming to create a straight line from head to ankle. For a modified plank, cross your ankles and rest on your knees, forming a straight line from neck to hip. Again, it doesn’t have to be all or nothing, if you have to switch from full to modified plank partway through, that’s ok.
REST FOR 15 SECONDS
Tricep Dips (45 seconds)
You can do a tricep dip from a chair or a secure surface. Or you can do it sat on the ground. Begin with your knees bent and your feet flat on the ground. Bring your palms slightly behind your hips with your fingers facing forward. If you’re on the ground, push up from your heels so that your bum is hovering a few inches above the ground and bend your elbows to dip downwards before pushing back up. If you are using a chair or other surface you can simply dip down into the space below you.
REST FOR 15 SECONDS
Repeat sequence twice more
The awesome thing about compound bodyweight movements is that you are working multiple muscle groups at once and can get in a really effective all-over workout. I hope you find time to squeeze this in this weekend, and if you’re looking for a little more support with your fitness regime, why not get in touch? Our friendly personal trainers can create customised plans that are all about you! Until next week, stay amazing.
