15 Minute Winter Workout

Don’t have enough time or energy to work out! Take just 15 minutes of your day today and add this workout to your routine. Small steps are the way to make conscious positive changes in our lives! In honor of the recent “Snowmageddon” in Portland, OR (it snowed 1-2 inches and iced over the next day), here is a 15 minute workout that can be completed in the warmness of your own home/apartment/cabin/etc…

Winter 15 Minute Workout


Cardio (5 minutes)

  • Run in place x 5 minutes


  • Squat jumps (literally squat then jump) – 2 sets of 30 sec
  • Running High Knees – 2 sets of 30 secs
  • Single Leg Hops (in place) – 2 sets of 15 sec (right & left leg)
  • Running Butt Kicks – 2 sets of 30 sec
  • Jog in place – 1 minute (cool down)

Strength (5 minutes)

  • Lunges (hamstrings) – 2 sets of 15 reps (right & left leg)
  • Wall Sit (glutes, hamstrings, quadriceps) – 2 x 30 secs
  • Squats (glutes, hamstrings, quadriceps) – 2 sets of 30 reps
  • Heel Raises (calf muscles) – 4 sets of 15 reps
  • Toe Raises (shin muscles) – 4 sets of 15 reps

Core (5 minutes)

  • Plank (on elbows) – 2 x 30 secs
  • Hollow Body Hold (back/feet off the ground) – 2 x 30 secs
  • Superman Hold (on stomach w/chest & feet off ground) – 2 x 30 sec
  • Leg Lifts (lie on side, lift top leg) – 2 x 15 reps (right & left leg)
  • Reverse Leg Lifts (lie on side, lift bottom leg) – 2 x 15 reps (right & left leg)

Feel free to change up this workout as you see fit! Too easy, do it 2-3 times. Too difficult, break down the sets into smaller intervals or reps! Message me or comment for more tips on how to change it up!


Winter break is long and gone (tear)… working on getting these muscles ready for track & field season

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. For specific medical advice you should consult your physician.



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