In this article, I’ll be sharing a quick 15-minute home workout that will save you time but still get the desired effect as we hit the entire body in just 15 minutes then you are done!
Time saver workouts have been a life saver for me throughout my life. As a mum who had young kids at home, to right now where sometimes on a busy day I just can’t find enough time to fit it all in, short workouts come to save the day.
You see the good news is, you don’t have to do long time-sucking workouts to create changes within your body. You can elevate your heart rate and hit all of the major muscle groups in one short 15-minute full-body workout and then get on with your day.
I will add in the caveat here, that if you really want to see bigger changes with your body then the nutrition and lifestyle aspects are also key here, but time and time again research has shown that short but intense workouts can help you get more bang for your buck.
Recent research, a 2020 meta analysis showed that when it comes to weight loss High-Intensity Interval Training was the most effective way to help women, particularly post-menopausal women to effectively lose weight and abdominal body fat.
So if you knew that you could get in shape by just setting aside 15 minutes per day, so that you can take bigger steps forward to hitting your health and wellbeing goals and finally start feeling better in your body.
It doesn’t matter where you are starting from, or what your current fitness level is, home HIIT sessions make workouts accessible for everyone even if you have no equipment. In this quick workout, there is the option to use dumbbells but you can also easily adapt and do this session as a complete bodyweight workout.
With this type of workout, we can implement strength training and bodyweight exercises that will help to stimulate the muscles creating more tone and definition. Whilst also challenging cardiovascular health too as we will be elevating the heart rate, all from the comfort of your living room floor creating a great workout plan that will help you move closer towards your weight loss goals.
I’ll be working on creating more of these workouts as they are just so versatile. From using a resistance band to different movements that can be included the possibilities are far-reaching with a HITT workout routine, so make sure you are subscribed to my Youtube channel if you aren’t already.
For this workout we will be working through the following exercises,
- Push Up’s
- Bodyweight lateral skater
- Tricep dips
- Devils Press (burpee with an overhead press)
- Russian Twist
For this session as you may be able to see we are going to be targeting the whole body.
From the Upper body with the push up’s, lower body glutes in squat position and lateral movements and of course the core work with v-sits and Russian twists. I encourage you to go at your own pace and make modifications where needed.
As you progress over time and get stronger you will see that you can start putting more into your workouts, progress to a more advanced move, but be sure to check that you are working with a full range of movement and within your current capabilities so that you can progress over time. Rome wasn’t built in a day so commit to consistency.
We will be doing 20 seconds of high intensity work, followed by 10 seconds of rest time. In the work period you will complete as many reps as you can with good form during that time, rest, and then move onto the next exercise and next rep.
Click the video for a full follow along workout and come workout with me. Be sure to leave me a comment on the video when you are done to let me know how you found this one, and what you would like to see more of.
I hope that you will come to love these quick 15-minute workouts as much as I do. Be prepared to get in solid sweat sessions and remember that the key to your progress is consistency. From the study referenced above, the best results came when they stuck with the programme for at least 8 weeks.
If weight loss is your main goal then HIIT workouts are a great idea. If you want more help and support with this goal and get more total body workout for all ability levels then check out Better Body coaching with me guiding you through every step of the way. CLICK HERE to find out more.
More fun than longer workouts, more effective, improve your overall health and get in better shape and boss this year’s fitness goals.
You can feel amazing in your body at any age, and I can’t wait to help you do just that,