15 Minute Workout
Author: Stacy Saritelli, ACE Certified Trainer and Fitness Instructor | Photographer: Photography by Anne
This program provides a quick workout that focuses on the entire body. The basis of this routine is functional, full-body exercises that build strength and intensity intervals that get the heart pumping and boost metabolism.
Intensity intervals increase the amount of calories you burn during and after your exercise session, because they increase the length of time it takes your body to recover from each exercise session.
It is widely accepted that resistance training increases the body’s metabolism, causing it to store less fat tissue, which will result in reduced body fat and increased lean muscle mass.
Strong muscles burn more calories at rest. Muscle mass is metabolically active tissue, so the more muscle mass you have, the more calories you burn even when you’re not working out.
This workout takes approximately 15 minutes to complete but can be made longer by repeating.
WARM UP (approx. 2-3 min.)
This should be anything that gets the body warm, such as marching in place or toe taps side-to-side.
Segment 1 (approx. 2.5 min.)
Squats: With feet hip-width apart, sit back (sitting before knees bend). Keep knees in line with shoes, behind toes. 24x
Push-Ups: Palms slightly wider than shoulders, on toes (or knees), keep tailbone down and lower chest as close to floor as possible, elbows out and then back up to start. 18-25x
Power Jacks: Standing feet together and hands at shoulders, jump wide, legs straight, as arms go straight up in the air, then return back to start. Repeat continuously for 30 seconds.
Segment 2 (approx. 2.5 min)
Side Plank (left side): On left elbow, balancing on left forearm, shoulder over elbow, rest on left outside foot, feet stacked, head to heel a straight line (left knee can be on floor). Lower and raise the hips below and then above midline. 16x
Alternating Forward Lunges: With feet hip distance, step one foot forward onto heel, keeping knee behind toes; push back off heel to start, then do the other leg. 16x each leg.
Side Plank (right side): On right elbow, balancing on right forearm, shoulder over elbow, rest on right outside foot, feet stacked, head to heel a straight line (right knee can be on floor). Lower and raise the hips below and then above midline. 16x
Burpee: Standing feet hip-width, bend knees, place hands on floor outside feet, jump back to plank position, jump forward, feet inside hands, and stand back up. Repeat for 30 sec.
Segment 3 (approx. 2.5 min)
Sumo Squat: With feet wider than hips, toes turned out to 2 and 10 o’clock, tailbone tucked, lower down, knees lined up w/tongue of shoe and then back up. 24x
V-Tuck: Lie face up with legs extended and hands on either side of head. Raise head a few inches, lift legs off ground then slowly sit up, drawing knees to elbows directly over hips, lower back to start. 24x
Honing Hike: Start in reverse plank, wrists under shoulders and legs extended. Bring left knee to chest, return to start and repeat other side. Repeat for 30 sec.
Segment 4 (approx. 2.5 min)
Curtsey Lunge: With feet hip distance, step one foot behind your body at an angle, lower back knee to floor, then step back to start. Do the other leg. 16x each leg
Spiderman Plank: Start in plank on forearms, shoulders over elbows, hips down, in line with head. Bring left knee outside to left elbow, keeping hips down, then back to start. Do other side. 16x each side
Straight Leg Crunch: Lie face-up, legs straight out, hands on either side of head, keeping small of back off the floor, crunch shoulder blades off floor and hold; bring left knee to chest and back, then right knee to chest and back, then release crunch. 24x
Jump Squat: Feet hip-width, push off heels into air, straightening body arms over head, land softly in heels, knees behind toes. Repeat for 30 sec.
COOL DOWN (approx. 2-3 min.)
This should be a slow process, inhaling and exhaling and walking around to bring heart rate back to normal.