Are you looking for ways to stay fit but don’t have time to go to the gym or take a long walk? Staying fit and healthy is easier than you think. You don’t need special time or equipment to make it happen. Try these 5 simple exercises that only need 15 minutes of your time:
1. Jumping Jacks
Jumping jacks is a great way to get your heart rate up and start burning calories in no time. All you need to do is:
– Start standing.
– Jump up, bringing both feet out and your hands together above your head.
– Land back on the ground with both feet together.
– Repeat.
2. Squats
Squats are an effective way to target your lower body and develop strong leg and core muscles. Here’s how to do a proper squat:
– Stand upright, keep your back straight and look forward.
– Bend your knees and lower your hips until your thighs are parallel to the ground.
– Make sure that your knees stay aligned with your feet.
– Press down through your feet to stand back up.
– Repeat.
3. Push-Ups
Push ups work your chest, shoulders, triceps and core. Here’s how to do them correctly:
– Get on your hands and knees.
– Place your hands slightly wider than shoulder width and keep your elbows close to your body.
– Lower your body until your chest nearly touches the ground.
– Push back up to the starting position.
– Repeat.
4. Plank
The plank is an effective way to work multiple muscles at once, including your abs, back and arms.
– Get on your hands and knees.
– Lower your body so your forearms are on the ground.
– Bring your feet together and tuck your toes.
– Pull your belly button towards your spine and keep your back and legs straight.
– Hold the position for as long as you can.
– Repeat.
5. Lunges
Lunges are great for toning the legs and glutes. Here’s how to do them:
– Stand upright and keep your feet together.
– Step forward with one leg, keep both legs bent at a 90-degree angle.
– Push back up to the starting position.
– Repeat with the other leg.
With these simple exercises, you can get fit in 15 minutes or less. So don’t let a busy life get in the way of a healthy lifestyle!
What are some good exercises to do when you don’t have a lot of time?
1. Squats: You can do bodyweight squats anywhere and anytime.
2. Pushups: Pushups target your chest, shoulders, and triceps and can be done in any location.
3. Lunges: Like squats, lunges can be done without equipment and are great for your lower body.
4. Bridges: Bridges are a great exercise for core stability and strengthening your back and glutes.
5. Plank: Plank is an isometric core exercise that works your entire core, it can be done anywhere anytime.
6. Jumping Jacks: Jumping jacks are a great way to get your heart rate up and add some cardio to your routine in a short amount of time.
7. Burpees: High-intensity burpees work your entire body and are great for a quick workout.
What exercises can I do to get a full body workout in a short amount of time?
1. Squat Jumps – 20 Reps
2. Push-Ups – 20 Reps
3. Single Leg Deadlifts – 10 Each Side
4. Burpees – 20 Reps
5. Lunges – 20 Each Side
6. Plank – 30 Seconds
7. Sumo Squat with Lateral Raise – 10 Each Side
8. Triceps Dips – 20 Reps
9. Step-ups – 20 Each Side
10. Russian Twists – 20 Reps
11. Mountain Climbers – 20 Reps
These exercises are a great way to get a full body workout in a short amount of time. By doing these exercises as part of a circuit, you can maximize the time you have available and get a great workout.
What are some quick full body workouts?
1.Burpees: Start in a standing position. Lower your body into a squat position and then place your hands on the floor in a press-up position. Quickly shoot your feet back into a press-up position and lower your body to the ground. Press back up into a press-up position and then rapidly jump your feet forward to the squat position. Finally, explode your body up into an overhead jump, extending both arms overhead. Repeat this movement without rest.
2. Squat Jumps: Start in a standing position with feet shoulder-width apart. Squat down until your thighs are parallel to the ground. Then, explosively extend your legs and jump as high as possible. Land softly and immediately squat down to absorb the impact of the landing. Repeat this movement without rest.
3. Reverse Lunges: Stand with feet shoulder-width apart. Take a step back with your left leg and lower your body so that your left thigh becomes parallel to the ground. Push off your left foot to return to the starting position. Repeat with your right leg. Continue alternating legs without rest.
4. Mountain Climbers: Start in a press-up position. Bring your right foot forward near your chest and then quickly switch legs, bringing your left foot close to your chest. Continue alternating quickly without rest. Make sure to keep your core tight, back straight and hips level.
5. Push-Ups: Place your hands slightly wider than shoulder-width apart and your legs extended behind you. Lower your body so that your chest nearly touches the ground. Push off your hands to return to the starting position. Repeat without rest.
