Here is a quick and easy workout that’s sure to get your heart rate pumping, burn energy and keep you toned. These high intensity exercises are perfect for anywhere anytime, including your lunch break or your lounge room.
5 EXERCISES, 10 REPETITIONS IN 15 MINUTES
Grab a timer. Your phone is a good option. Set the timer to 15 minutes.
PUSH UPS X 10
Beginner on knees, advanced on toes.
- Abdominal muscles engaged.
- Spine in a straight line.
- Breath: Inhale down, exhale push up.
MOUNTAIN CLIMBERS X 10 EACH LEG
- Engage the core and avoid lifting bottom up in the air.
- Alternate legs.
- Breath: Inhale right leg, exhale, swap to left leg. Repeat.
FROG JUMPS X 10 (1 JUMP = FORWARDS AND BACK)
- Stay low in the squat when jumping forward and back.
- Weight remains in the heels (not toes).
- Breath: Inhale jump forward, exhale jump back.
TRICEPS DIPS X 10
- Elbows face directly backwards.
- Can be performed on the floor or on the edge of a chair or coffee table.
- The movement comes from the elbow joint.
LUNGES X 10
- Beginner: Static lunges alternating legs.
- Advanced: Jump lunges, alternating legs.
- Both legs at a 90 degree angle
Repeat as many cycles of the workout as you can until the 15 minutes is up.
Always add a warm up and cool down to your workout. A warm up prepares your body for more vigorous and intense exercise. It gets the blood moving, loosens up our muscles and lubricates our joints. It helps us ease our body into exercise and minimises the risk injury. The aim is to break a sweat here. A cool down is also an important part of any workout because it slowly brings our body back to a resting sate and minimises muscle soreness.
This workout is great to add onto the back of your run/walk or treadmill session. 15 minutes of cardio followed by this 15 minute high intensity workout. Perfect!
Stay hydrated by drinking plenty of water. Follow the pictures to guide you and post any questions you have on Facebook. Follow any guidance given to you by your health care professional, especially if you have any pre-existing medical conditions or injuries.
Not sure about how to do a proper warm up or cool down? We’ve created a warm up for you. Click here to check it out.
Or maybe you are keen to know more about a cool-down. Check it out here.
Check out our DIY approach to exercise for more tips on creating your own work out.
Illustrations by Lexi Keelan