When it comes to working out, we’re all guilty of using ‘no time’ as an excuse. This may be true to a certain extent, but even with a busy schedule and umpteen commitments, one can still spare 15 minutes in a day for exercise.
fizkes/Shutterstock : Start your exercise with proper stretching
It may not sound like much, but according to experts, even a 15-minute routine can help in building and improving muscle definition. As long as you’re making those minutes count, a shorter workout can be just as effective. It’s all about training smarter, not longer. Here’s how you can do just that.
Try these Exercises
Sergio Pedemonte/Unsplash: Squats are important for your body and heart’s health
Compound exercises are the way to go when time is short. They will work your heart and lungs and improve body strength tremendously. Pick five exercises, do them for a minute each, and repeat the circuit three times. Start with basic exercises like squats, triceps dips, push-ups, and lunges.
It’s always a good idea to use just your body weight initially and progress to dumbbells after mastering the basics. Look up online for other at-home strength training exercises that you can try.
Exercise 4-5 Times a Week
It’s not unusual to get addicted to working out once you start seeing results, but remember that recovery is just as important.
Upon getting stronger and having more energy, you can add a second 15-minute session to your day, but rest days should be utilized only for recovery. This will help those muscles repair themselves so that you can perform better than ever in future workout sessions!
Work Your Entire Body
Ahmet Misirligul/Shutterstock: You won’t believe the benefits of a two-minute plank!
To make the best of your short workouts, don’t repeat the same exercises over and over. Also, remember to target all areas of your body during the week.
Try a three-exercise circuit that includes a lower-body workout, an upper-body pull, and an upper-body push. Work hard by pushing yourself and giving 100 percent to each rep. At the same time, don’t rush them and be mindful of your form. This will help reduce the risk of injury.
What About Equipment?
Your body weight will suffice when you’re starting out. Consider adding dumbbells, resistance bands, and kettlebells at a later stage to make it more challenging and exciting. There are some incredible 15-minute routines that will help take your workouts to the next level.
Whether you choose to add additional weights or not, strength-training increases the metabolic rate, boosts brainpower, and aids in shedding those extra pounds faster.
Fifteen minutes a day is all you need to attain your dream body. So, stop making excuses and start working out now!