This is inspired from an article I read on the South Beach Diet Website.
Hey there, do not even try to think about making the typical excuse for not moving your booty (I don’t have time!). Instead, slip on your training shoes, get a bottle of water, and give yourself 15 minutes (depending on the exercise, this may include a warm up and cool down). You may be astonished to discover the benefits of just one quarter of an hour stint has. I find most days; I can fit in two of these 15-minute quickies. Always a good reminder, if you haven’t exercised in quite a while, check in with your doctor before starting this, or any, new exercise regimen.
Master the Stairs Walk inside or out at a gentle stride for about 5 minutes, just to warm up. Then, walk or jog briskly up and down a flight of stairs or hill for about 5 minutes. As you get stronger, you can walk even more briskly and lengthen the time to 10 minutes. Wrap up your mini training session with another 5-minute gentle walk to cool down.
Walk the Walk Decide on a walking course—it could be around a few blocks in your neighborhood, or through a trail or park. Timing yourself, walk at an easy pace for several minutes. Then, pick up the pace and walk as fast as you can for several minutes. You should have difficulty speaking at your fastest pace. Now, slow it down for a few minutes to catch your breath. Pick up the pace again, followed by another cool-down. Repeat for 15 minutes.
Side Note: If you are waiting around for something or someone, don’t take it sitting down: move some. Of course if you’re waiting for professional purposes or the like and you do not want to get sweaty, stroll at a leisurely pace. It will still be good for your body and keep you polished.
Work in a Kitchen Workout Since you’re preferably preparing more meals at home now that we’re becoming more aware of not knowing what all goes into food outside the home, doing a 15-minute kitchen workout should be easy. For instance, while you’re waiting for the (whole wheat) pasta water to boil or the brown rice to cook, hold on to a kitchen chair and do 10 leg raises to the front, each side and then 10 to the rear. Repeat as many times as you can. Then, place your hands on the edge of a counter, and get in some half pushups. Do as many as you can. Now repeat this sequence of leg raises and pushups until 15 minutes have elapsed. I love to throw in some ballet plié’s (I also do this while I am getting ready for the day/night or ironing.)
Do Double-Duty Cleaning Multitask by combining a cleanup with a workout and you end up with an uncluttered house and a feeling of accomplishment for fitting in some exercise. Set your cell phone timer for 15 minutes, and then sprint from room to room, from downstairs to upstairs, doing as much cleaning as you can under pressure from the timer. It’s amazing how much you can get done in terms of de-cluttering and dusting when you move at top speed. And you’ll work in some cardio too. I also will do a sort of cha cha or salsa dance with the vacuum.
Don’t Forget Your Core You’ll need a mat or carpeted floor and comfortable clothes; music is optional. If you like, take off your shoes so you can flex and point your toes more easily. Choose a few core strengthening exercises; such as planks, crunches, bicycles, and twists. Do as many as you can in 15 minutes, breathing through each exercise. Always start with the minimum number of reps and add more and more advanced moves, as you get fitter.
Be creative with these. It’s your workout and your time. Make it yours. What would you do or fit into these 15-minute workouts? Go ahead and put it in the comments.