The biggest consideration for the working professionals when it comes to fitness is TIME. It becomes tough balancing between busy life and keeping fit. However it’s also true that exercising daily will boost your energy levels, keep you fit and also increase your endurance which will ultimately increase your efficiency at work. And what if we tell you that you just need
15 minutes of your day and no-equipments to get there? So, Here’s a short-time-high-intensity workout for all the busy bugs out there.
Basically, This is a high intensity workout designed to boost your strength and your endurance for the most. This 15 minutes routine is composed of 6 rounds, where each round has 4 same set of exercises to be done without any rest. Lets jump into how your round will look like.
Quick push-ups(30 seconds)
Quick push-ups works more as an aerobic exercise. Quick push-up rounds will gain you muscle mass and will boost your endurance as well. A round of fast push-ups will also burn more calories than a round of slow push-ups.
A 30 seconds push-up session will target your chest muscles, the triceps, shoulders and the abdominal muscles.
Squat jumps (30 seconds)
Begin squatting. To squat, lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down. Your thighs should be parallel to the ground. Pause and hold position. Launch your body upwards. Lift your hands above your head as you jump in the air. Try to land in the same position. Bring your arms back to the starting position. Repeat. As you land, go into the squat to finish one repetition.
Do a 30 seconds fast round of squat jumps. A squat jump exercise works numerous muscles in the lower body, core, and even the upper body. The major muscles benefitting are the quadriceps, the hamstrings, the glutes, the lower back and the abdominal. Squat jumps also help you increase mobility and balance and helps boost your sports performance.
Burpees (30 seconds)
- Stand straight, then lower into a squat position with your hands on the floor in front of you.
- Kick your feet back into a push-up position and immediately drop your chest to the floor.
- Bow your chest up as you return your feet back to the squat position as fast as possible.
- Jump up into the air as high as you can. Add a clap for your achievement while in air! And thats a burpeeee!
- Burpees can be counted as one of the best exercises targeting your full body.The burpee is a full body strength training exercise and the ultimate example of functional fitness. With every rep, you'll work your arms, chest, quads, glutes, hamstrings, and abs.
Crunches (30 seconds)
Few people would tell you that crunches are the high point of their day, but no one can dispute the numerous benefits offered by this basic exercise.A set of fast crunches will majorly target your abdominal and your hips. As a core-training exercise, crunches help improve your balance by strengthening your abdominal muscles and therefore improving your posture. A correct posture will prevent back problems.
Take a 30 seconds rest before you repeat this round of these highly effective exercises.
Yes you got it right! You don’t even have to go to the gym to benefit from this. Save some space between the couch and your TV and you are good to go!
All the best.