Ever feel like you don’t have time to work out? Or even when you do have time – you don’t really know what to do? A lot of people come to me really struggling to fit in fitness into their daily routine. But here’s the thing…it doesn’t take long at all and you can work out right at home. I’m sharing one of my favorite at home workout routines with you – it only takes 15 minutes!
Let’s get started!
(I even made a Voice Guided Workout version for Self Love & Sweat THE PODCAST so you can do the workout with me coaching & motivating you in your ears.)
Fast At-Home Workout – Just 5 moves
Before we dive into the specific movements for this at home workout, take some 5-10 minutes to get your muscles warm up. Do this 10 Minute Quick Warm Up and you’ll be ready to rock.
This workout is a 40/20 interval workout. This means you are going to do each exercise for 40 seconds, followed by 20 seconds of rest. There are 5 moves and 3 rounds…15 minutes!
Once you’re warmed up, we’re going to start with squats.
1. Squats or Jump Squats
Proper squat form is a lot like going from standing to sitting in a chair. Start by standing with your back straight and feet shoulder width apart, then bend your knees like you’re about to sit. Be sure to activate your core, keep your chest up and drive the knees out. You don’t want your knees to fall inward. You can go at your own pace — the goal is to do as many squats as you can in 40 seconds.
If you want to increase the difficulty, try jump squats. Instead of going from sitting to standing, you’ll jump up from the sitting position then come back into the sitting position.
When 40 seconds is up, take a 20 second pause.
2. Push Ups (Any Variation)
One of the most basic body weight exercises, the push up is fantastic for your upper body & core. And to be honest, it really activates your entire body! You can do the standard version on your toes, or modify it by dropping to your knees. Keep your back straight and bend your arms as much as possible. About a 45 degree angle with the upper arm is the goal. Again, there’s no magic number here as long as you go for 40 seconds, followed by a 20-second pause.
3. Supermans (or Superwomans)
This one is a lot of fun — just pretend you’re a superhero! Start by lying face down on the ground, arms extended in front of you with your palms down and legs together. You’ll lift your arms, chin, and legs while balancing on your belly and squeezing your glutes, then return to your starting position. Keep your gaze down and try to lift those arms up to get your biceps by your ears. You’ve got 40 seconds, then a 20-second break!
4. Bicycle Crunches
Flip onto your back and get ready for bicycle crunches. This is a basic crunch, but instead of keeping your feet flat on the floor, you’ll alternate knees to your chest like you’re riding a bike. With each alternation, you’ll twist your trunk so that your opposite elbow touches your knee as it comes up. The band is optional, and makes for really great resistance. Go for 40 seconds, then break for 20 seconds.
5. Side to Side Plank
Last movement — the side to side plank. Get into a plank position, which looks like a push up. The difference is that we’re not holding this plank, but rather rolling from side to side. Turn your body to the right into a side plank position, then roll back through to the center and do the same on your left side. Reach that top arm up, fingers towards the sky. Keep the base hand directly underneath your shoulder – keep it strong and active! Do as many of this full-body exercise as you can in 40 seconds, then take a 20-second break.
All finished? Now, do all five exercises again, and then one more time for a total of three rounds. It’s just 15 minutes of your life and you’ll be feeling amazing!
