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A No Excuse 15 Minute Workout A No Excuse 15 Minute Workout
If you're like me, in the past I have always thought that you had to put in hours at the gym to be able... A No Excuse 15 Minute Workout

picture of Natasha Lowe

by Natasha Lowe

If you’re like me, in the past I have always thought that you had to put in hours at the gym to be able to get a good workout in. Remember my first article about how I became inspired by my father and brothers? Well one of my brothers actually trains in MMA and recently put me through one of their workouts. Although I’m not going to post the same workout I was put through, I wanted to take some of it’s characteristics and apply it to my workout for you but with a twist for the person who doesn’t go in the ring to fight but perhaps sits at a desk, or stays at home with the kids. You have 15 minutes don’t you? I know you do actually. Whether the baby is sleeping, or you have a little extra time at night, there are no excuses to not get up and get moving. You deserve it. Get off the couch, put on some clothes you can sweat in, and let’s go.

picture of Natasha Lowe

I’m going to introduce you to 3 – 5 minute rounds with 1 minute of rest in between the rounds. All you’re going to need is a chair, jump rope, and a watch or use your clock on your wall. Do as much as you can in the time allotted. Remember you want to push yourself, and if you don’t want to be spending hours at the gym, you need to make due with what time you DO have. Be surprised at what your body is capable of by using just the basics.

Round 1

1st Minute – 30 seconds Jumping Jacks, 30 seconds Cross Over Punches
2nd Minute – 30 seconds Walking Lunges, 30 seconds Air Squats
3rd Minute – 30 seconds High Knees, 30 seconds Mountain Climbers
4th Minute – 30 seconds Pushups, 30 seconds Tricep Dips on chair
5th Minute – 30 seconds jump rope, 30 seconds Crunches

Round 2 – Different Ab exercise

1st Minute – 30 seconds Jumping Jacks, 30 seconds Cross Over Punches
2nd Minute – 30 seconds Walking Lunges, 30 seconds Air Squats
3rd Minute – 30 seconds High Knees, 30 seconds Mountain Climbers
4th Minute – 30 seconds Pushups, 30 seconds Tricep Dips on chair
5th Minute – 30 seconds jump rope, 30 seconds Lying Leg Raise

Round 3 – Same as first

1st Minute – 30 seconds Jumping Jacks, 30 seconds Cross Over Punches
2nd Minute – 30 seconds Walking Lunges, 30 seconds Air Squats
3rd Minute – 30 seconds High Knees, 30 seconds Mountain Climbers
4th Minute – 30 seconds Pushups, 30 seconds Tricep Dips on chair
5th Minute – 30 seconds Jump Rope, 30 seconds Crunches

Here’s what I want you to do to keep motivated. Pick a time of day that is best for you. Make it a part of your daily schedule. Don’t start Monday, and don’t start later. Start now. Develop it into a habit. You owe this 15 minutes a day to yourself. I know if you can sit down and watch an hour of T.V. then you can stand up and exercise for 15 minutes. Include your kids, Include your spouse or co-workers. Why would you not want to better yourself? My biggest suggestion is, is to not even give yourself a half of a second to think about skipping this daily workout! The more time elapses, the more excuses you will make for yourself as to why you can’t exercise.

picture of Natasha Lowe

Another suggestion I have, is to keep track of how many you can do in your 30 seconds allotted time for each exercise without compromising  form. Watch yourself get better every single week by the log you keep for yourself. Progress is the #1 motivator for most people, and remember, slow progress is better than no progress at all. Get going, and most of all, HAVE FUN!

Natasha Lowe is a fitness model and aspiring NPC competitor. You can reach Natasha with questions about her articles at nlowe54@gmail.com.

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