15 moves in 15 minutes

Life is busy for a lot of us. Between working, socialising, parenting, cooking and having time for ourselves, our days can feel pretty packed. What does this mean for our workouts? Well, 90 minutes in the gym can feel like a luxury rather than a necessity. And that’s when it starts to get skipped altogether.

But what if we told you that you could do a killer workout in only a little more time than it takes for a pan of pasta to cook? We’ve borrowed a great workout from American celebrity trainer, Keoni Hudoba, just for you. It’s 15 simple moves for you to blast through in just 15 minutes. That’s one move per minute. Let’s go!

1. High knees

Run on the spot as fast as you can, lifting your knees right up to your chest.

2. Jump squat

Stand with your feet hip-width apart, toes slightly out-turned. Bend at the knees and lower to a basic squat position. Instead of rising back to standing, propel yourself upwards into a jump with the balls of your feet, keeping your body straight. Land in a squat position and repeat.

3. Sumo squat

Stand with your feet wide apart, toes slightly out-turned. Bend at the knees and lower to a squat position, then rise to standing.

4. Isometric sumo squat

Follow the above instructions for a sumo squat, but a little more slowly. And before you rise to standing, hold the squat position for ten seconds.

5. Alternating lateral lunges

Keeping one leg planted on the ground, extend the other out to the side. Bend the knee of the extended leg until it is at a right angle, sitting back into the posture. Ensure your knee doesn’t extend over the toes of your front foot.

6. Speed skater

From a standing position, take a wide step out to the right with your right leg. At the same time, sweep your left leg behind you while bringing your left arm across your body. Then step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides.

7. Plank

Place your hands on the floor directly under your shoulders and straighten your legs so that only your hands and toes are touching the floor. Keep your feet close together. Hold.

8. Mountain climbers

Start in a high plank position (described above) with your hands on the ground, directly under your shoulders, and your legs outstretched behind you. Your hands and toes should be the only body parts touching the floor. Bend one leg and bring your knee forward to your chest. Return to plank position and immediately switch legs, bringing your opposite knee forward to your chest. Continue switching legs at a fast pace.

9. Burpees

Lower from standing to a squat position. Place your hands on the floor in front of you and kick back into a plank. Jump forwards to return to a squat position. Jump into the air with your body straight. Land in a squat position and repeat.

10. Press-ups

Start in a plank position (described above). Bend at the elbows and steadily lower your body to the ground, keeping your body in a straight line. Stop a couple of inches from the ground and straighten your arms, rising back up into a plank position, and then lower again. If you struggle to hold your bodyweight with your legs straight, bend them so your knees are on the floor. Lean forwards slightly, keeping your hands under your shoulders, so your weight is distributed across your upper body.

11. Burpee press-ups

For this move, combine the two above. When you’re mid-burpee, before jumping into the air, lower your body to the floor in a press-up and then jump to complete the move.

12. Walking plank

Start in plank position. Rather than holding it, walk your arms and legs to the right side for five steps, and then switch to the left. And repeat.

13. Inchworm press-ups

Start in plank position with your abs tensed. Little by little, walk your feet forwards until they are by your hand. Go as far as you can, keeping your knees straight and your heels on the floor. Once you’ve reached your furthest point, walk back to the starting position.

14. Right- and left-side plank dips

For this move, spend a minute on one side before moving to the other for a further 60 seconds. Lie on your side with legs stretched out and place your elbow on the floor directly underneath your shoulder. Place one foot on top of the other and lift your body up until it’s in a straight line. Dip your hips toward the floor and then lift them back to starting point.

 

READ THIS NEXT: 11 easy ways to move more at work

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