swift workout without gear: attempt this 15-minute complete body routine
Looking for a quick, effective workout that you can do at home without any equipment? Look no further! This beginner-friendly routine, created by fitness expert Brooke Mathe, is perfect for those just starting out or for those who want a change from their usual workout.
The workout consists of eight exercises, each to be done for 30 seconds, followed by a 1-minute rest between rounds and a total of three rounds. Here's a breakdown of each exercise:
- Squat: Stand with feet hip-width apart, hinge hips back into a squat, and push back up.
- Push-up: Start in a high plank position, bend elbows back at a 45-degree angle, and push back up. If you have weights, use them. If not, soup cans can also do the trick in a pinch.
- Forearm Side Plank: Lie on one side, lift hips off the floor, and hold for 15 seconds. Repeat on the other side for another 15 seconds.
- Lunge: Take a giant step forward, bend knees, and push off to return to the starting position.
- Shoulder-Tap Blast-Off: Start in plank position, lift hands to touch shoulders, bend knees, move hips down and back, and push back to plank.
- Glute Bridge: Lie faceup with knees bent and feet parallel and hip-width apart. Keep arms at your sides, with palms flat on the floor. Really squeeze those abs, thighs, and glutes until your body makes a straight line from chest to knees. Hold for 5 seconds.
- Crab Walk: Sit on the floor with knees bent, feet flat on the floor, and your hands pressed into the floor behind you. Lift your hips off the floor and make like a crab by "walking" forward (or backward) with your arms and legs, keeping your weight evenly distributed. Continue walking it out for 30 seconds.
- High Knees: Stand with legs together and arms at your sides. Lift one knee to your chest. Lower your leg while lifting the other knee. Continue alternating knees, pumping your arms up and down, for 30 seconds.
Before diving into the workout, it's essential to warm up your muscles with a 3-5 minute dynamic warmup. After the workout, don't skip your cooldown. Do 3-5 minutes of static stretching to keep your muscles healthy.
Take it easy, especially if you're new to working out. Go slowly and focus on form. Rest when you need to. Give yourself some grace. Be proud of yourself for starting!
If you have an injury, strain, pain, or other limitation, talk with a physical therapist or certified personal trainer about your workout routine.
Mixing things up keeps you interested and helps with health, strength, and wellness results. Make exercises plyometric or focus on form and full range of motion to engage more muscle fibers and make the exercise harder.
A 2011 study showed that 15 minutes of moderate exercise daily was linked to longer life expectancy and reduced risk of mortality. The CDC recommends getting 150 minutes per week (or about 21.5 minutes per day) of moderate exercise for optimum health. You can break this up into smaller chunks of time during your busy day.
So, what are you waiting for? Get moving and enjoy this 15-minute, full-body routine!
