Life can get pretty crazy around the holidays.
There you are, bouncing around town, trying to tackle your to-do list and complete a million tasks on time. We can easily veer off from our normal routines by trading in balanced meals for sugary snacks and treats from co-workers and friends.
We become so involved in buying presents and attending holiday parties, that there’s barely any time left for workout routines. Then the New Year rolls in. We realize we’ve slipped and want to get back on track. The holidays turn into a blur, and we wonder what the heck happened. Sound familiar?
I am a firm believer that 15 minutes of exercise is better than nothing. Seriously. If you have 15 minutes to spare in your day, you can still stay active and incorporate quick, intense workouts into your fitness routine.
Today I have a short but effective and sweaty Tabata style bodyweight workout you can complete at home.
I love Tabata workouts. They’re quick, 4-minute bouts of HIIT (High Intensity Interval Training) exercises. I generally complete at least 3 to 6 sets of Tabatas in a row to get a killer workout.
Since I promised you a workout in 15 minutes today, we’ll stick to three.
This workout takes exactly 14 minutes to complete once you add in the two one minute breaks in between each tabata set (cardio, strength, abs).
If you want to get in an extra cardio push at the end, feel free to add one more cardio tabata like jumping jacks.
This will go through 8 cycles of 20 seconds of jumping jacks, 10 seconds rest, and will extend the workout to 19 minutes!
Most of you are probably already familiar with these exercises, but I wanted to include tips on form in a breakdown below. Give them a read, will ya?
• squat jumps
Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Quickly push yourself up into the air (your body should be straight), then land in the squat position and pause for a moment before repeating. You can always modify to stationary squats if you’re unsure of the technique.
• mountain climbers
Start in a straight arm plank position on the hands and toes. Bend your right knee in towards your chest, resting your foot on the floor. Jump up and switch your feet in the air, bringing the left foot in and push the right foot back. Alternate your feet as fast (and safely) as you can for 20 seconds.
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine.
• lateral lunges
Start standing straight. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the knee. The objective is to try to get low enough to “sit down” (squat), keeping your back as upright as possible. Push off and bring your right leg back to the center. This is one rep. Remember to keep your weight on your heels. Hold out your arms in front of you to help with balance! You can alternate sides or do 10 seconds on the right, 10 seconds on the left.
Make sure you have a mat if you’re on a hard surface. Start by lying on your back on the floor with your hands over head. Simultaneously raise your legs and torso to meet in the middle. Reach towards your feet, then return to starting position. (Begin each rep with your upper back on the floor to allow the abdominals to work dynamically.) Repeat.
• bicycle twists
Start on the floor with your lower back pressed into the mat or floor. Contract your core muscles. Place your hands on your head and keep your elbows wide. Lift your right knee to about a 45 degree angle. Rotate your chest so that your left elbow touches the right knee. Slowly go through a bicycle pedal motion and alternate touching your elbows from side to side.
Originally posted in http://housewifeglamour.com/fitness/15-minute-tabata-workout/