15 Minute Workout

One of the biggest challenges people have with incorporating physical activity into their daily life is not having enough time to fit it in! A trip to the gym can get overwhelming when you are working, in school, a parent, trying to cook, clean, have a social life, etc. That being said almost all of us can find 15 minutes in our day.

The CDC lists 8 benefits from consistent physical activity:

  • Control weight
  • Decrease risk of heart disease
  • Decrease risk of type 2 Diabetes and other metabolic syndromes
  • Decrease risk for some forms of cancer
  • Strengthen your bones and muscles
  • Improve mental health and mood
  • Improve abilities to do daily activities and prevents falls
  • Increases life expectancy (live longer)

So in summary, if I work out consistently, I can look better, feel better, be happier, be less sick, and live longer?! Sign me up!

How much should I work out?

The short answer is as much as you can incorporate into your lifestyle. Any amount of physical activity is better than none. If you can get into a consistent routine, then even better!

Try to do this workout at least 3 times a week to start, working up to every day. If you are already working out consistently, use these workouts for the days you can’t make it to the gym or are on vacation. Feel free to mix and match exercises, as you get more comfortable!

15 Minute Workout

STRENGTH (5 minutes)

Go through this strength circuit 2x, 30 seconds per exercise!

  1. Squats (feet shoulder width apart)
  2. Side Crunches (30 seconds right side and left side)
  3. Tricep Dips (use a chair or couch)
  4. Normal Crunches
  5. Wall Sit (make a chair with your lap)

CARDIO (5 minutes)

JOG in place or outside for 5 minutes. Listen to music or watch TV while you work. Make sure you are using your arms when you run. If you are jogging in place try to get your knees as high as you can!

FLEXIBILITY (5 minutes)

Do all of these stretches for 30 seconds each (make sure you stretch both right and left arms or legs). Practice taking slow, deep breaths while you stretch to increase flexibility.

Photo on 2015-09-02 at 05.31

Track Stretch (30 seconds right side and left side)

Photo on 2015-09-02 at 05.33

 

Quadriceps Stretch (30 seconds right side and left side)

Photo on 2015-09-02 at 05.34 #2

 

Arm Overhead Stretch(30 seconds right side and left side)

Photo on 2015-09-02 at 05.33 #4

 

Arm Across Stretch(30 seconds right side and left side)

Photo on 2015-09-02 at 05.36

Cat Stretch (30 seconds)

Photo on 2015-09-02 at 05.37
Happy Dog (30 seconds)

My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. Please consult with your primary health provider before starting a new exercise regimen. For specific medical advice you should consult your physician.
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