This quick and effective 15-minute full body workout is designed to target major muscle groups, boost your heart rate, and leave you feeling energized. Whether you're short on time or looking to add a dynamic workout to your routine, this routine has you covered. No equipment is required, making it perfect for a home or outdoor workout. Remember to warm up before starting and cool down afterward.
Workout Instructions:
Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit twice for a total of 15 minutes.
-
Jumping Jacks:
- Start with your feet together and arms by your sides.
- Jump, spreading your legs wide and raising your arms overhead.
- Jump again to return to the starting position.
- Repeat for 40 seconds.
-
Push-Ups:
- Begin in a high plank position, hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows.
- Push back up to the starting position.
- Modify by performing push-ups on your knees.
- Repeat for 40 seconds.
-
Squats:
- Stand with your feet shoulder-width apart.
- Lower your hips back and down, as if sitting into an imaginary chair.
- Keep your chest up and your knees in line with your toes.
- Push through your heels to return to the standing position.
- Repeat for 40 seconds.
-
Plank Hold:
- Begin in a forearm plank position, with your elbows directly under your shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core and hold the position.
- Modify by performing the plank on your knees.
- Repeat for 40 seconds.
-
High Knees:
- Stand in place and alternate lifting your knees towards your chest.
- Pump your arms as if you're running.
- Aim for a quick pace to elevate your heart rate.
- Repeat for 40 seconds.
-
Lunges:
- Start with one foot forward and the other foot back in a lunge position.
- Lower your back knee towards the ground, keeping your front knee at a 90-degree angle.
- Push through your front heel to return to the starting position.
- Alternate legs for each repetition.
- Repeat for 40 seconds.
Cool Down:
Take a few minutes to stretch your major muscle groups. Focus on your hamstrings, quadriceps, calves, chest, and shoulders. Hold each stretch for 20-30 seconds on each side.
Congratulations! You've completed an invigorating 15-minute full body workout that targets your muscles and gets your heart pumping.
Remember: Always listen to your body and modify exercises as needed. Stay hydrated and breathe throughout the workout. If you're new to exercise, consult with a healthcare professional before starting any new fitness routine.