This Workout Will Make You Stronger and Slimmer In Less Than 15 Minutes
You don’t have time to go exercising in the gym!? Well, don’t worry, we have found the perfect workout for you that will help you lose weight and gain strength.
This short duration, high-intensity workout, is among most effective workouts that can be done in the comfort of your home. There is no need of any equipment to perform the exercises.
Get your body toned with this effective 15-minute workout.
Here is how to get stronger and slimmer in less than 15 minutes
Before starting with the exercising routine, here are several rules you need to know:
- Perform the workout 3 times per week
- Do each exercise for 40 seconds; rest for 10 seconds, then move onto the next
- You don’t need to perform 100 reps right away. The most important is to do your best to maintain form throughout each exercise.
- Many exercises begin in the plank position. Just to know, the plank position is basically the starting pushup position – arms, legs and back straight.
Here are the 8 exercises:
1. Bicycle Scissor Kicks
Lie on your back, straight your legs and put your fingertips behind the head. Raise your left leg directly over hips while raising right shoulder and rotating the elbow towards the knee. Lower the left leg while lifting the right leg and rotating the left elbow towards the knee. Perform reps. as much as you can in 40 seconds.
2. Plank Walk to Pushup
Start in a plank position with hands under shoulders and feet together. Put your left hand next to right hand while spreading right foot about hip-width from left foot. Move to the right for two feet then lower into a pushup. Repeat to the opposite side. Perform reps. as much as you can in 40 seconds.
3. Squat to Lunge
Start in a squatting position with your feet shoulder-width apart. Bend your knees and lower the hips.
Move left leg back and bend the knee (like a “reverse lunge”). The upper body and right shin should be parallel as much as possible. Get back to squat position and repeat. Perform reps. as much as you can in 40 seconds.
Start with your feet staggered, knees bent, hips angled slightly to right side. Put your fists at chin level.
Punch straight with left hand. Rotate the right foot forward, punch straight out with right fist while rotating palm. Continue for 15 seconds, switch feet at the starting position and repeat. Perform reps. as much as you can in 40 seconds.
5. Side Lunge to Jump
Start in a standing position with your right leg approximately two shoulder-widths apart from the right shoulder. Bend your elbows and hands together. Both feet facing forward, lower the hips while bending the right knee and keeping the left leg straight. Step back with the right leg and stand; jump while raising hands overhead. That’s one repetition; switch and continue alternating sides. Perform reps. as much as you can in 40 seconds.
6. Push-Up to Kick-Over
Start in a plank position with hands under shoulders and feet hip-width apart. Raise your left hand while extending your arm; sweep right leg under the body and move it in a kicking motion to the opposite side. Return to plank position and lower body into a pushup. Alternate and repeat. Perform reps. as much as you can in 40 seconds.
7. Double Crunch
Lie on the floor with arms fully extended overhead. Tighten your abs and lift up your back straight up while moving your knees into the chest. “Sweep” arms low to the ground while touching your feet or holding your shins. Return to starting position and repeat. Perform reps. as much as you can in 40 seconds.
8. High Knees
Start in a standing position with bent elbows bent. Relax your shoulders and start moving into a slow- to fast-paced jogging motion. Maintaining a jogging motion, progressively lift your knees higher until the leg is at a 90-degree angle. If you are feeling comfortable with the motion, lift knees until they are above the waistline. Perform reps. as much as you can in 40 seconds.