So, you woke up this morning, looked in the mirror and said to yourself ‘time for a change.’ We have all been there. We have all looked at ourselves critically and wanted to make changes. We have also tried and failed before. That’s why we developed this 15 minute home workout to help keep you fit.
By spending a mere fifteen minutes each day on some focused exercises, you can get fit and then stay there. All you will need is 15 minutes, preferably first thing in the morning but any time of day if mornings are too rushed. You will also need a chair or stair and a set of dumbbells of between 1–5 kg. If you don’t have dumbbells, find something solid that you can hold comfortably.
The 15 minute home workout
Fortunately, there are only five exercises you really need to get fit and stay there. You can add others if you like, but these five will get the job done. So without further ado, let’s get started!
Quick note: If you haven’t exercised in a while, it’s worth getting medical advice before doing any of these exercises. Perform all movements steadily and deliberately. Don’t rush otherwise they won’t be as effective.
Never start exercise cold. Warm your body up by walking briskly in place for 2 minutes.
Halfway through, alternate bringing your knees up high and swinging your arms from side to side while twisting your hips. Don’t go crazy, just get those muscles moving.
Our first exercise is the squat. It works the quadriceps in your thighs, your core and glutes in your bottom.
Stand feet parallel and hip-width apart. Bend your knees and lower your body as if you were about to sit down on an imaginary chair. Stop when your thighs are parallel to the ground. Hold for two seconds, then stand. Rinse and repeat for three minutes.
More of a challenge: When you’re used to squats, hold your dumbbells and perform them. You could also jump squat by jumping up from the ‘sitting’ position while bringing your arms over your head.
The second exercise is the tricep dip. This helps firm up the upper arms and core.
Sit on the edge of a chair or low stair with your knees bent and feet flat on the floor.
Your hands should rest on the edge of the chair about six inches apart. Slide forward until you are resting your weight on your hands. Squeeze your stomach muscles and slowly lower your body until your upper arms are parallel to the floor.
Your body and head should be straight and you should be using your arms to carry your body weight. Hold for 2 seconds, then slowly lift back up until your elbows are straight but not locked. Repeat for three minutes.
More of a challenge: Move your feet a little further away to make things harder.
The push up should need no introduction. It is a staple of every exercise regime and central to ours. It works the chest, shoulders, triceps, back, hips and stomach.
Lay face down on the floor and place your hands flat below your shoulders. Bend your elbows out to the side and your legs straight with toes on the floor. Push up steadily with your arms while keeping your body as straight as possible. Hold for 2 seconds and then steadily lower your body until your nose touches the ground. Repeat for 3 minutes.
More of a challenge: Lift one leg off the floor as you push up. Alternate legs.
Nobody likes the plank. You’re not supposed to like it, but you do get to enjoy a stronger core and flatter stomach as a result of doing it.
Get into a push-up position but rest on your forearms instead of hands. Get your body as straight as you can. You want to be resting on your forearms with upper arms perpendicular to the ground. Tense your core and hold for 30 seconds. Repeat four times.
More of a challenge: Side plank. Lie on one side resting on your elbow. Keep your body straight, hips off the floor and raise the opposite arm straight up in the air. Hold for 30 seconds, swap sides as you repeat.
Spend your final minute warming down the same way you warmed up.
Perform this 15 minute home workout and you’ll start seeing results in no time!