15-Minute Workouts Anyone Can Do at Any Size, No Equipment Needed!
Even when time is limited, it's really easy to start exercising. Lots of people might think that working out for just 15 minutes won't do much good, but I actually think that moving for just 10 or 15 minutes, even if it can't burn as many calories as running a marathon or a full workout, is still better than not moving your body at all.
Lots of people work hard and have no time at all to exercise and look after their health. We can solve this by making our exercise time flexible and suited to our own lifestyle. For example, if you only have 15 minutes and want your workout to be as effective as possible, HIIT, or High Intensity Interval Training, is a great choice.
What Is HIIT?
HIIT, or High Intensity Interval Training, is high-intensity exercise that makes you give it everything you've got, body and mind, for a short burst, pushing your heart rate up to as much as 85–90%. Then you rest to let it come back down before going all out again, repeating this until you've finished. Although it aims to burn fat just like cardio, HIIT isn't aerobic exercise. It's what's called anaerobic exercise, meaning exercise that doesn't use oxygen, the same kind of exercise as sprinting or exercise to build muscle strength (strength training).
What makes HIIT stand out is the exercise afterburn. With high-intensity exercise, once your body has used up its main energy source, carbohydrates, it starts drawing on the fat stored around different parts of your body instead. This afterburn can last for up to 48 hours, so it's as if you're still burning fat just sitting or walking around!
So I've put together some HIIT moves to recommend to you all. Everyone can follow along easily, without needing any equipment at all. Let's go and see what the moves are!
Plank Toe Touch
How to: Start in a plank position, then tighten your lower abs and lift your hips to pull your body into an upside-down "V" while reaching your right hand back to touch your left ankle. Keep your legs straight and your heels lifted the whole time. Then switch sides. Do 3 sets of 45 seconds each.
Target muscles: Rectus Abdominis and Obliques
Lateral Lunge with Reach
How to: Start by standing with your feet wider than shoulder-width apart. Lower yourself down, bending your left knee to 90 degrees and pushing your hips back while reaching your right hand down to your left foot. Then push back up to the starting position and do the other side. Keep alternating to complete 1 set, with each set lasting 45 seconds.
Target muscles: Glutes, Hamstrings and Quadriceps
Lateral Hop
How to: Start by standing with both feet flat on the floor. Hop left and right, back and forth, as if you were jumping over an invisible rope. When your landing foot touches the floor, come up onto your toes and hop back to the other side. Keep alternating to complete 1 set of 45 seconds.
Target muscles: Glutes, Hamstrings, Quadriceps and Calves
Single Leg Deadlift
How to: Stand with the toes of your left foot slightly behind your body and your arms by your sides. Tighten your abs and slowly lean forward, lifting your left leg straight out behind you until it's parallel to the floor. Stretch your left arm out in front of you, keeping it close to your ear, until your body forms a "T". Lower your arm and leg to return to the starting position. Repeat for 45 seconds.
Target muscles: Glutes, Hamstrings, Ankles and Core
Jump Squat
How to: Start by standing with your feet shoulder-width apart, then slowly lower into a squat, keeping your upper body upright and your hands clasped at your chest. Straighten your legs and jump up off the floor while swinging your arms straight back behind you, then land back in a squat. Repeat for 45 seconds.
Target muscles: Glutes, Hamstrings, Quadriceps, Hips
Forearm Press Up
How to: Start in a high plank, then slowly bend your arms down until your elbows touch the floor, keeping your back straight and your abs tight the whole time. Then slowly push yourself back up to the starting position. Repeat for 45 seconds.
Target muscles: Chest, Shoulders, Triceps, Back, Abs, Hamstrings and Quadriceps
Hollow Hold
How to: Start by lying on your back with your arms and legs stretched out straight on the floor. Lift your arms and legs at the same time so your body looks like a "V". Hold for 30 seconds, then return to the starting position.
Target muscles: Transverse abdominis, Rectus abdominis, Obliques, Quads, Hip flexors, Inner thighs and Erector spinae
So, what do you think of the moves I've brought you today? If you're trying them for the first time, you may feel some soreness or aching in your muscles, so before every workout, don't forget to warm up gently to reduce the risk of injury. None of the moves I've shared today are beyond anyone's ability, I promise. All it takes is a bit of discipline with your exercise, and you'll have a great figure and the strong health you need to fight off the germs around us!
Thank you for picture: KARA LIOTTA, CPT
