When it comes to working out, consistency is key. Which kinda sucks. It would be a lot easier if we could all just commit to that one or two 90min sessions per week, huh?
The good news is that your workouts don’t have to be long and gruelling. In fact, shorter workouts every day are the most effective way to build muscle and burn calories. The benefits of daily exercise go far beyond the physical, too. It can lead to a steadier appetite, without the full-on exhaustion and crippling hunger which tend to accompany long workouts. You get the stress relieving benefits of exercise more often, and it also keeps your energy levels on an even keel.
And – probably the best reason of all – the ‘short but often’ exercise method combats one of our most common self-defeating excuses: “I just don’t have time to workout.” We get it, life is really busy… But everybody can find 15mins in their day, right?
15 Minute Workouts:
When time is of the essence, dynamic circuit training that focuses on strength will give you the most bang for buck.
Here’s our go-to 15min strength circuit. If you have time to add an extra 10min on the treadmill or bike afterwards for a cardio boost, that’s great, but not totally necessary. Trust us, your heart will be pounding after this 15min workout! Follow these four exercises, and repeat the circuit three times.
Lunges – 50 seconds:
With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle. As you lower, your back heel will lift off the ground as your right knee drops close to the ground. Push up with your front leg to return to the starting position, then repeat on the other side.
Make it harder: Use weights to increase resistance. You can hold a kettlebell to your chest, or light dumbbells in each hand
==Rest for 10 seconds==
Plank – 50 seconds:
Lie on your stomach with your elbows on the floor in front of you, then slowly rise up onto your toes and straighten your body like a plank. Your elbows should be under your shoulders, your hips should be neither dropping or raised – you want to try and keep a straight diagonal line from your ankles to hips to shoulders. Aim to stay on your toes the full duration, but if you need to drop to your knees that’s ok.
Make it harder: Starting in the regular plank position, press your body to the top of a push up by placing one hand on the ground and straighten your arm, followed by the other arm. Return to forearms one arm at a time. Repeat.
==Rest for 10 seconds==
Squat – 50 seconds:
Start with your feet slightly wider than hips, with your toes turned out slightly. Keep your spine in a neutral position, with the weight resting on the heels and balls of your feet, and begin to lower as if sitting on a chair. Your spine should be neutral and your chest up as you squat down, keeping your knees in line with your feet. Keep dropping till your hips are parallel (or lower) than your knees, and then return to standing by driving through your heels and squeezing your butt at the top of the move. Repeat.
Make it harder: Regular squats too easy? Make it a squat press instead! Take a dumbbell in each hand and hold at your shoulders with elbows bent, palms facing inwards or forwards. Lower into your squat position, and as you come back to standing, push the dumbbells up to the sky. Return the weights to your shoulders before lowering into your next squat.
==Rest for 10 seconds==
Push-ups – 50 seconds:
You know the drill… key to getting the most from this move is to make sure your hands are beneath your shoulders and to keep a nice straight line from ankles to hips to shoulders – similar to the plank. As you lower your chest, be careful not to let your head drop. Do as many as you can on your toes, dropping to knees when you need.
Make it harder: If you can do continuous push-ups for one minute on your toes… hats off to you! You can make the move more challenging by adding weights. Ask a friend, family member or gym buddy to balance a light weight on the upper-mid part of your back. Start with a light weight, like 2.5kg, and add more as you get stronger.
==Rest for 1 min==
