Like working out in the comfort of your own home? Many people think in order to get a good workout you need to go to the gym, run on a treadmill or lift weights. But many don’t realize how good of a workout you can get by just using your body weight.
Feeling up to the challenge? Try this quick 15-minute workout.
Warm up: Jumping Jacks 1 minute
Exercise 1: Arm circles
Place arms straight out by your sides, forming the letter T shape with your body. Make small circular movements for 1 minute.
Exercise 2: Tricep dips
Come to the edge of a chair or bench. Turning your fingers and wrists inward, straighten your arm and lift your butt off of the chair. Slowly bend arm to 90 degrees allowing your back to glide gently downward. For an easier dip, bend knees at a 90 degree angle in front of you. For more of a challenge start with your legs straight. Complete as many as possible in 25 seconds. Rest 5 seconds. Repeat for 25 seconds rest 5 seconds. Note: Chair or bench should be secure and backed against a wall.
Exercise 3: Squats to leg lift
Bring your opposite knee to elbow. Alternate sides and complete for 1 minute.
Exercise 4: Stairs
Run up 1 floor, slowly come back down. Repeat for 1 minute. No stairs? Standing straight, with your core engaged, bring knee up towards your center keeping the leg bent 90 degrees at the knee. Alternate legs for 1 minute.
Exercise 5: Swimmers
Lay on your stomach. Extend arms out in front of you and keep legs straight. Lift your chest off the floor and pump arms and legs in a downward/upward motion for 1 minute
Exercise 6: Opposite arm, opposite leg reach
Come down on all fours. Stretch your arm forward making sure to keep it parallel to the rest of the body. At the same time stretch out the opposite leg. Engage the core to keep your balance. Alternate sides for 1 minute.
Exercise 7: Core
Laying on your back, knees bent at 90 degrees, gently bring neck and shoulders up off the floor. With your arms extended by your side and off the floor, straighten left leg as far as you can without arching your lower back. Bring knee back towards the body. Now extend the right leg again keeping that back nice and flat on the floor. Alternate legs for 1 minute.
For more of a challenge add 1-3lb weights. Rest 1 minute and repeat cycle 2x for a quick 30 minute workout.