15 minute at home workout

Post by Olivia Martino, Certified Personal Trainer and Co-Owner, Nourish Northwest

What are your biggest barriers to working out?  There’s a ton of them and believe me I have heard them all.  Other than lack of motivation, I would say the most common barrier is time.  One of my missions as a personal trainer is to address that barrier head on and find a solution.   I am all about efficiency when it comes to working out.

A few months back I wrote a blog post about the 30 minute interval training class I teach at Nourish Northwest.  The post discusses research that showed working out harder for a shorter period of time was actually more beneficial than working out for a longer period of time at a moderate intensity.

So all that being said, here is your 15 minute at home workout.  Looks fairly simple but once you get started you will quickly see how long the one minute intervals can seem.  Have more than 15 minutes?  Do it twice!

 

15 minute total body workout 

Set a timer and do each exercise for 1 minute, no rest in between. After completing all exercises, rest for 2 minutes and repeat.

 

Jump squats

Start in a squat position with your fingertips touching the ground. Hop up off the ground as high as you can and land back in your squat position.  A modification to this exercise is to take the hop out and simply do squats.

 

 

Wide arm push ups

Set your palms on the ground about 3 inches away from each shoulder.  Lower down to the ground and back up.  If a modification is needed, do the wide armed push ups from your knees.

 

 

Mountain Climbers

From  plank position, alternate bringing your knees into your chest as quickly as you can.  If you tire, slow your pace down but try and keep moving.

 

Tricep dips

Placing your palms behind you, lower down so your elbows point out straight behind you.  To make this exercise harder, move your feet out straight in front of you.  If this bothers your wrists, use hand weights to do standing tricep raises above your head.

 

 

 

 

 

 

 

 

Skaters

Starting in the position below, in a small squat with your left leg forward and your right leg behind.  Jump sideways to the right, landing with your right leg forward and your left leg behind you.  Repeat several times for the one minute interval, increasing speed and height as you get more comfortable with the movement.

 

 

 

 

 

 

 

 

 

 

 

 

Spidermans

Starting from a plank position, bring your left knee up to meet your left tricep, turning your head back to look as they meet.  Repeat and the right side and continue alternating sides for the minute interval.