Short on time, but still want to get in a solid workout? Here’s a full body workout routine that you can complete in as little as 15 minutes. This is a no equipment, body weight routine that will improve your cardio and muscle tone and will have you breaking a sweat in no time.
6 Activities per Set
1. Burpees – Start from a standing position. Then squat down with legs under your body. Place your hands down shoulder width apart and kick your legs out behind you. Then perform a push-up. Next return to a squatting position. Finally jump up (off the ground a bit) and return to a standing position. Repeat. Try to complete 5 to 7 in 30 seconds.
2. Side Planks with Top Leg Raises – Begin on the floor on your left side. With your left arm bent at 90 degrees, your elbow directly below your shoulder and raise yourself off the floor. Your legs and feet are stacked on each other. This is side plank. Then raise your top leg up and extent your top arm out towards your toe. Next return your arm and leg down but try not to touch your feet together. This will continue to work your side oblique. Repeat. Try to do 8 to 10 reps in 30 seconds.
3. Mountain Climbers – Start in a push-up position. Bring one knee up towards your chest and your toe contacting the floor. Then switch legs and bring your other knee up towards your chest with your toe touching the ground. Repeat the alternating movement of your legs. This will really get your heart rate going and work your glutes.
4. Side Planks (right arm support) – same as above but working the other side oblique.
5. Switch Lunges – Start from a standing position with hands on hips. Stride forward with your left leg about 3 feet in front of you. Bend your legs with your back knee reaching within a few inches of the floor. Then raise up, jump and switch legs. Basically switch the position of your left foot with your right. Again, bend legs with your back knee coming within inches of the floor. Repeat alternating legs during the 30 second interval. Performing these will definitely get your thighs burning.
6. Bicycle Crunches – Start by lying on your back, legs raised about 6 inches off the floor and your fingers interlocked behind your head. Next bring your left knee up towards your waist and rotate your right elbow towards your knee. Then return your left leg out and bring your right knee and left elbow together to work the other side of your abs. Repeat switching the knee/elbow combination and feel the twisting of your torso during the 30 seconds.
That’s it. One set will take you about 3 to 4 minutes. This routine works your abs, obliques, glutes, thighs, chest and triceps.
It’s recommended to start with 30 second intervals on each exercise. The first set will take you 3 to 4 minutes. Then after a brief rest (another 3 to 4 minutes), you can repeat the routine to complete your next set. As your strength and endurance improve, this routine can be expanded to 3 to 5 sets as well as increase the time on each activity from 30 to 45 or even 60 seconds.
These routines can have countless variations and are very effective when you are short on time or just want to mix in different types of workouts to keep things interesting. Break a sweat!