15-minute home workout routine!

 

Warm-Up (3 minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 30 seconds each direction
3. High Knees - 1 minute

Workout (10 minutes)

Circuit 1 (5 minutes)

1. Bodyweight Squats - 1 minute
2. Push-Ups - 1 minute
3. Plank - 1 minute
4. Lunges - 1 minute (30 seconds each leg)
5. Mountain Climbers - 1 minute

Circuit 2 (5 minutes)

1. Burpees - 1 minute
2. Tricep Dips (use a chair or couch) - 1 minute
3. Bicycle Crunches - 1 minute
4. Side Plank - 1 minute (30 seconds each side)
5. High Knees or Running in Place - 1 minute

Cool Down (2 minutes)

1. Standing Forward Bend - 30 seconds
2. Quad Stretch - 30 seconds each leg
3. Shoulder Stretch - 30 seconds each arm

Instructions:

• Warm-Up: Perform the warm-up exercises continuously for 3 minutes to get your blood flowing and muscles ready.
• Workout: Complete Circuit 1 and Circuit 2 back-to-back. Each exercise is performed for 1 minute with minimal rest between exercises.
• Cool Down: Spend 2 minutes stretching to relax your muscles and improve flexibility.

Tips:

• Bodyweight Squats: Stand with feet shoulder-width apart, lower down as if sitting back into a chair, keep your chest up and knees behind toes.
• Push-Ups: Keep your body in a straight line from head to heels, lower down until your chest almost touches the floor.
• Plank: Maintain a straight line from head to heels, don't let your hips drop.
• Lunges: Step forward with one leg, lower hips until both knees are at 90-degree angles.
• Mountain Climbers: In a plank position, bring one knee to your chest, then switch legs quickly.
• Burpees: Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.
• Tricep Dips: Use a sturdy surface to support your hands, lower your body until your elbows are at 90 degrees.
• Bicycle Crunches: Lie on your back, bring knees to a 90-degree angle, alternate bringing each elbow to the opposite knee.
• Side Plank: Support your body on one forearm and the side of your foot, keep your body in a straight line.