Do you want to get fitter but just don’t have the time? It can be difficult with family, work and spending time with friends. But, there just 15 minutes a day can be just what you need to increase life expectancy.
Being physically active can improve health overall. This includes cardio, endurance and your mood. There is no need to slave away at the gym for hours!
A benefit of adding just 15 minutes is that it can be done before and after work. It is effective and can be great for overall fitness and weight loss. There is also no need to join a gym, so no excuses, right? Read more to find out how you can get on the ladder to a fitter you.
Make use of the outdoors
Going for a run or jog outside for just 15 minutes can improve cardiovascular health. Even if you are a beginner, just adding 15 minutes of a light jog and then working your way up from there can make a huge difference.
Not ready for a jog? If you feel that you may want to start with some low intensity exercise, you could always walk and work your way up. Walking and jogging could also include friends and family to get them involved too!
HIIT training
Incorporating high intensity interval training in the gym is one of the most effective ways to improve stamina and burn fat.
Another benefit of HIIT is that it is just 15 minutes of hard work! For example, begin with a warm up of 5 minutes. Then for 30 seconds work as hard as you can and 30 seconds rest. As you get fitter you can adapt this to include 40 seconds intense exercise and 20 seconds rest. Here are some exercises you can try interval training with:
- Skipping
- Kettlebells
- Boxing
- Sprints
Circuit training
Circuit training is similar hiit training. It is very effective for burning fat and takes less time to complete. It can easily be completed indoors our outdoor with some friends to make it more exciting.
One additional benefit with circuit training is that you can make use of a variety of equipment and mix up exercises. Also, it does not need to remain the same everyday as you can change up exercises. For example:
Use Kettlebells
Kettlebells could be used to increase difficulty in your workout. They could be used to work on yoru glutes, arms, hamstrings and core. They have a multi-purpose and are great for toning up, gaining muscle in a short space of time.
Incorporate core
An ab work out, or three (if you’re feeling brave) could be added to your circuit. This could corporate a medicine ball or no weight at all. Some exercises you could include are:
- Reverse crunches
- Plank – 45 seconds
- Sit ups
- Side planking
Work the legs!
One of the most hated, but also worth doing. Legs! You could look at adding sets of: Lunges, squats or even weighed squats with high reps to really feel the burn.
Add in some cardio
Within your circuit, you could look at adding some sprints, high knees, star jumps and even some boxing rounds. Switching this up between weighted exercise and adding some repetitions is an efficient way to get in your exercise and burn the most calories.
Making the use of time you have before and after work and anything in between can make a huge difference to your health and fitness! Starting up a regime could be the first step you need to take to get you in routine.
Liked our ideas? Share this article with your friends and family to get them involved with getting fit.
