Do It Anywhere: The 15-Minute Total-Body Workout

15-Minute Total-Body Workout

Photo by Lumina via Stocksy

Even if you have the best workout plan out there, if you only hit it once or twice a week, you will see no results. It’s that simple. If you’re having trouble fitting in a workout, what you need is an effective, efficient routine you can be consistent with. If you are looking for a quick pre-work toning routine that will hit every part of your body, try this strength-training set four times a week. It is so precise and fast, that you can even master these moves on your lunch break. The more regular you are with your workouts, the less intense each session needs to be.

When you are short on time but want results, it’s important to focus on the quality of each move. Your posture and movement should be right in each sequence to make sure you avoid injury and get the most out of your workouts. Engage your core during every movement, inhale on the way down, exhale on the way up, and keep your tailbone tucked.

Before you hit the mat, warm up with a light five-minute jog to get the body and muscles loose. Grab a set of light weights anywhere between 3 to 10 lbs depending on what “light” feels like to you and what your body is used to.

Move 1: Alternating Reverse Lunge With Bicep Curl

Hold dumbbells by your sides with your feet hip-width apart, and do not lock your knees. Step back with your left foot, and bend both knees to lower until your right knee is bent at least 90 degrees. At the same time, curl the dumbbells up to your chest. Reverse the movement to the start position. That is one rep. Alternate legs for 20 reps, 10 on each leg. This move activates your biceps, legs, glutes, and core.

Move 2: Deadlifts

Start by holding your dumbbells at your side and knees slightly bent. Slowly bend at your hip joint and lower the weights as far as possible keeping your back straight. Keep looking forward, not at the ground, to avoid rounding your back. You should keep the barbell close to your legs, almost touching them, then squeeze your glutes to pull yourself up at a quicker pace than it took to bend down. It is key to keep your back straight and go slow on the way down. Complete 15 reps. This total body workout will also help you achieve great posture.

Move 3: Superman

Lie down on your stomach with your arms fully extended overhead and your legs straight out behind you. Drawing in your navel, lift both arms and both legs up at the same time while looking straight ahead. Contract and squeeze your glutes at the top of the movement and hold for 2 seconds. Return to the starting position and repeat 15 times. You will strengthen lower back, core, and glutes in this one movement.

Move 4: Pushups

Pushups are never overrated. Come on your hands and knees with your hands slightly wider than shoulder-width apart. Your feet should be set in a way that feels comfortable for you, whether you are on your knees or toes. Keep your body in one straight line, with your core engaged and your gaze slightly in front of you. At the top of your push-up, your arms should be straight and support your weight. Complete 12 to 15 reps. Begin on your knees, as it gets easier to progress to your toes.

What quick workouts do you swear by? Share below.

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