A 15-minute workout challenge to get in shape

Regular exercising is the best way to maintain a fit and healthy body. It can help you slim down, maintain a healthy weight, tone your body and strengthen your muscles. It is important to exercise regularly, in order to prevent health problems such as diabetes, hypertension, sleep apnea, cancer and heart diseases.

Benefits of regular physical activity are endless and that is why it is crucial to exercise a few minutes a day. Health experts claim that working out ten minutes a day can boost your health and prevent chronic diseases. We would like to show you this fifteen-minute workout challenge that is good for people who are short of time, but want to build fit body.

This training routine can be performed at home, as you will need only a mat and a bench(or a chair). This workout consists of effective bodyweight moves such as jumping jacks, wall sits, push-ups, crunches, step-ups, squats, tricep dips, planks, high knees, lunges, push-up rotations and side planks. These exercises are aimed at sculpting your core, buttocks, legs and arms.

You need to perform thirty seconds of each exercise and repeat the circuit twice. You should have ten-second rest periods between each exercise. If you feel pain while working out, you should stop performing the workout.

Are you ready to start this fifteen-minute challenge? Scroll down to see how to perform these moves correctly in order to prevent injuries. Perform this training routine every day and you will improve your health and see noticeable results in one month!

#1. Jumping jacks

– Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.

– As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

#2. Wall sits

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Stand tall against a wall with your head and back touching the wall.
Position your feet so that they are shoulder-width apart and a few inches away from the wall.
Rest your arms at your sides.
Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
Return to starting position by straightening your knees and standing tall again.

#3. Push-ups

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– Get into position by placing your hands flat on the floor, directly below your shoulders. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

– Hold your body up and keep your back straight by tightening your abdominal muscles. Your neck and head should be bent slightly back. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

– Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. Repeat.

#4. Crunches

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– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.

– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#5. Step-ups

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#6. Squats

– Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

– Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

– Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.


#7. Tricep dips

#8. Planks

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Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible

#9. Lunges

– Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

– Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

– Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

#10. Push-up rotations

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#11. Side planks

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