How To Get A Great Work-out In 15 Minutes or Less!

Dec 10, 2010

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

Can you relate to any of these scenarios?
1. Laundry is piling up, the kids need fed; you have a to-do list a mile long and haven’t had a chance to exercise today.
2. You’ve got a plane to catch and you will be working out of town most of the week. When you are home, you have extra work on your plate and still want to squeeze in family time.
3. You haven’t exercised in months. You feel completely weak and out of shape and don’t know where to start.
Most of us are busy and there are seasons of our lives when getting regular exercise is hard. But that doesn’t mean you have to completely give up.  You can fill in those gaping holes of inactivity with short, efficient exercises that you can do anywhere- anytime.
The first thing you have to do is change your mindset that if you don’t have an hour in the gym you can’t exercise at all. Anything is better than nothing. If you are traveling and/or time crunched you need to remember that 5 minutes of stretching or 10-15 minutes of simple body weight exercises do register on the exercise scale. Every little bit really does help.     
So, here are 3 exercises you can do to keep yourself feeling fresh or to help kick-start your body back in gear after a bit of hibernation!  Click on the pictures for simple “how to” cues or go to our FAST facebook page; to see a video demonstration.
1. Squats:  Do 2-3 sets of 12-16 repetitions with an even tempo. Change tempo and do more repetitions for more work.
2. Lunges:  Do 2-3 sets of 12-16 repetitions on each leg in a static lunge stance. Start alternating leg lunges when you feel more comfortable with your balance. To make the lunges more strenuous, change your rhythm and tempo and/or find a step to lunge from.
3. Push-ups:  Do 2-3 sets of 12-16 repetitions.  This is a great upper body and core stabilization exercise. Anyone can do a version of a pushup because you can modify push-ups many ways.  For more instruction on modifying your pushup, check out our FAST trainer video.
You can move through a sequence of push-ups, lunges, squats and work through 3 sets. Transition from one exercise to the next as quickly as possible. This will get your heart rate up a bit and you can knock out 2-3 sets of each exercise in 15 minutes or less!  Not only will you feel better, you will gain and keep some strength and  general fitness.

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