by Nicole Cambal
These days everyone is pressed for time. However, we should all try to squeeze in a quick workout in order to live healthier lives.
Here is a series of 15-minute workouts that don’t require any gym equipment and won’t take up much of your time. Get ready to have a blast and start your day right with these fat burning workouts that are designed to ﬁre up your metabolism.
Before starting any of the workouts below, always remember to listen to your body and stop when you need to. If the time restraints or movement repetitions are too much for you, don’t fret and take it as a challenge to improve your capacity one day at a time.
Grab your water bottles and let’s get to it!
To be done before any of the workouts below:
20 jumping jacks
20 toe touches (touch your toes and stand up)
20 air squats
Every Minute on the Minute for 15 minutes: The task is to complete the designated movement given per minute, the faster you complete the task the more rest you have before having to do the next movement tasked for the next following minute.
Minute 1: 20 airsquats
Minute 2: 30 alternate walking lunges
Minute 3: 30 seconds wall sit hold
Minute 4: 10 burpees
Minute 5: rest
Repeat from the top until the 15 minutes is over.
Total work: 3 rounds
With a time cap of 15 minutes, complete as many rounds of:
15 air squats
1 minute rest after a round, then repeat until 15 minutes is over
Goal:Complete 4-6 rounds
Take 3-5 minutes to complete the following movements:
1:00 minute plank
0:30 seconds of mountain climbers
Rest with the remaining time within the 5 minutes allotted and repeat two more times when 5 minutes is over.
The faster you complete the movements in a round the more rest you get before starting the next round.
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Nicole Cambal is a Level 1 Crossﬁt Trainer and Athlete. She has been doing Crossﬁt for three years and occasionally enjoys the competition ﬂoor. She currently offers online coaching and only manages a handful of clients at a time in order to provide quality coaching. She is currently pursuing her nutrition coach certiﬁcation in order to better help her clients. Email her at firstname.lastname@example.org and follow her on Instagram at @nicolecambal
GIF Sources: Air squats: https://www.healthline.com/health/air-squats Crunches https://www.verywellfit.com/how-to-do-a-perfect-abdominal-crunch-1229513 Alternate lunges https://gfycat.com/gifs/search/lunges Wall sit hold https://www.myfitfuel.in/mffblog/wall-sits-exercise/ Rest pictures - https://www.acefitness.org/education-and-resources/professional/expert-articles/3565/exercise-and-rest-how-much-rest-you-actually-need - https://tenor.com/view/marine-leleu-rest-workout-gif-8162256 Push ups https://www.verywellfit.com/the-push-up-exercise-3120574 Sit ups https://www.livestrong.com/slideshow/1011363-21-situp-variations-wont-totally-hate/ Plank https://tenor.com/view/exercise-planking-gif-6035098 Mountain Climbers https://www.popsugar.com/fitness/How-Do-Mountain-Climbers