15 minute workout



15 minute workout

Body-weight exercises that can be done anywhere at any time – there’s no excuse!

Beginner: 20-30 seconds per exercise, either repeating the exercise at a steady pace or holding the pose. For beginners, the routine should take around 15 minutes to complete, including getting into position for the next movement.

Intermediate: 30-50 seconds per exercise, either repeating the exercise at a steady pace or holding the pose.

Athlete: 1 minute per exercise, either repeating the exercise at a steady pace or holding the pose.

READ MORE: AT-HOME WORKOUTS TO KEEP THE WHOLE FAMILY FIT 

The warm-up

Basic step touch

  • Standing with arms extended to the sides, lift your right leg and touch your foot with your left hand
    while the right arm remains extended.
  • Repeat with opposite arm and leg.

15 minute workout

 

  • Standing with arms extended to the sides, take your right leg backwards and touch your foot with your left
    hand while the right arm remains extended.
  • Repeat with opposite arm and leg.

15 minute workout

 

High knee march 

  • Standing, take your arms to the back of your head. Lift and bend your right leg, taking it high to your waist
    while twisting your midriff and bringing your left elbow towards your knee.
  • Repeat with opposite leg to opposite elbow.

15 minute workout

Squat with leg lifts 

  • Standing, squat low with your arms held out in front, hands clasped.
  • On returning to standing, raise your right leg up.
  • Repeat the squat, raising your left leg.

  15 minute workout

15 minute workout

 

 

 

 

 

 

 

 

Side plank with leg lift

  • Get into a side plank, right arm pushed up on the elbow, left hand holding your balance on the floor. Position your feet resting on top of each other.

15 minute workout

  • Lift your top leg with straight knee and bring back down to meet your other foot.
  • Repeat steps on other side.

Make it harder – arm rotation 

15 minute workout

 

  • In a side plank position as above, lift your left arm upwards, bringing it down and rotating it past your
    side and right arm.
  • Repeat on the other side.

15 minute workout Back bridge

15 minute workout

  • Lie on your back with legs bent at the knees, and arms at your sides.

15 minute workout

 

  • Lift your pelvis upwards, holding in your stomach muscles, to form a straight bridge from your shoulders to glutes.

Make it harder – back bridge with leg lift 

15 minute workout

  • Repeat steps above. Once your pelvis is raised, extend your right leg upward, bringing your knee towards your chest.
  • Repeat with the left leg.

Push-ups

15 minute workout 15 minute workout

 

  • Lying on your stomach, push your body up into a full push-up position.
  • Tips: for a maximum workout, lower your body slowly. The closer your arms are together, the
    more you will work your chest and triceps.

Superman

15 minute workout

  • Lying on your stomach, arms extended in front of you, lift your arms and legs off the ground.

Make it harder – swimming superman 

  • Lying on your stomach, arms extended in front of you, lift your opposite hand and opposite leg off the ground, alternating in a swimming motion.

15 minute workout

Plank

  • Get into plank position, resting on your elbows, feet spread slightly apart. Hold the position.

15 minute workout

Windscreen wiper

  • Lying on the floor or a yoga mat with your arms at your sides, lift your legs perpendicular or 90 degrees to your body.

15 minute workout

  • Slowly take your legs together over to the right side, before bringing them back together and moving
    them slowly to the left side. Try and get as close to the ground as possible, while controlling your
    stomach so that your back has minimal movement.

Compiled by Taryn Das Neves photos: Andrea Caldwell

The content is not intended to be a substitute for professional advice, diagnosis, and treatment. Always consult your GP or a doctor for specific information regarding your health.