Setting small, realistic goals when it comes to exercise will help you be successful in your. progress! Here are some 15 min workout examples to get your fitness journey started. Remember to take rest days regularly to let your body recover and don’t forget to stay hydrated while you’re exercising!
Workout 1
Body based strength session: take as much rest as you need between reps and sets.
● 2 x 20 sec planking
● 2 x 10 sec kneeling side plank
● 2 x 20 sec bridges (10 sec double leg bridge, 5 sec left leg out, 5 sec right leg out)
● 2 x 45 sec single leg balancing with knee slightly bent
● 2 x 8 sit ups/crunches
● 2 x 6 leg raises
● 2 x 4 ladies push ups
● 2 x 12 reps per leg walking lunges – body weight
Progression: Increase the amount of reps or sets
Workout 2
Easy walk/jog
Walk easy for 2min and then jog comfortably for 1min. Repeat this five times.
Progression: Increase the reps to increase your total walk/jog time or adjust the walk/jog time so
that you have less walk time and more overall jog time.
Workout 3
3 rounds- 40 seconds work/20 seconds rest with an extra minute of rest between each round
Round 1:
- Slow controlled body weight squats
- Slow controlled bodyweight walking lunges
- Glute bridge
Round 2:
- Tricep dips
- Push ups (standard or on knees)
- Plank shoulder taps ( you can do this on your knees vs bein in a full plank)
Round 3:
- High Knees
- Mountain climbers
- Jumping jacks
Remember to always do a little cool down after your workout session. Whether it be a few minutes of gentle stretching or just a slow walk to let your heart rate recover back down to baseline!