- Mark's Daily Apple - http://www.marksdailyapple.com -

15-Minute Workout

Posted By Worker Bee On April 2, 2008 @ 9:05 am In Fitness,Health,How To,Personal Improvement | 15 Comments

Maybe it’s a business trip, or a busy day that has managed to crowd into your traditional workout time. Let’s face it: there are dozens of everyday life circumstances that often get in the way of the perfect workout routine. But what can we do to keep these occasional challenges from becoming excuses to forgo a workout altogether? Sometimes flexibility (of a non-physical variety) is key. Enter the 15-minute workout.

A 15-minute workout routine should be easy to do, shouldn’t take much – if any – equipment, should be able to be performed just about anywhere, and should work the core as well as the upper and lower body. It’s a program you can do at home when you’re short on time, when you’re on the road and don’t have the time/opportunity to hit the gym or go for an outdoor workout – even when you’re in the hoosegow awaiting bail. Alternatively, you can also use it during a “normal” day to break things up.

Before we move on, we should stipulate that we aren’t proposing the 15-minute routine as a basis for your regular workout, but we think it can be a solid, full body program that you can rely on in a pinch.

That said, let’s break down that 15-minute routine. Think “boot camp calisthenics” with short, intense segments of 30 seconds to 1 minute with at least 10 seconds rest between exercises. Here’s a simple option.

Pushups (Do as many as you can do in 30-60 seconds.)
*Rest
Sitting monkey (Lie on your back with hands at your sides and lift your upper body and legs. Position your arms and lower legs to be parallel to the floor. Do as many as you can do in 30-60 seconds. You get the idea.)
*Rest
Free squats
*Rest
Handstands (Walking your feet up and down the wall)
*Rest
Burpees (video example [7])
*Rest
High-step run
*Rest
Inchworm (Beginning in standard push-up position, walk your feet toward your hands and then back again to initial position. video example [8])

Repeat as often as needed for a 15-minute program, but the sky’s really the limit. You can always make up new exercises using a towel, a chair, the bed, etc. For more ideas and video demonstrations, go to www.crossfit.com [9] and check out their “exercises and demos [10].” The point is, anything you do intensely for 15 minutes will buy you another day of fitness maintenance.

Comments or suggestions for additional exercises in the above workout? Other ideas you use for quick routines? We’d love to hear them.

svanes [11] Flickr Photo (CC)

Further Reading:

Mark’s Weekly Workout Routine [12]

Mark’s Beach Sprints Video [13]

Subscribe to Mark’s Daily Apple feeds [14]

Sponsor note:
This post was brought to you by the Damage Control Master Formula [15], independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!


Article printed from Mark's Daily Apple: http://www.marksdailyapple.com

URL to article: http://www.marksdailyapple.com/15-minute-workout/

URLs in this post:

[1] Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here

[2] Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101

[3] free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter

[4] books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books

[5] support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services

[6] supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements

[7] video example: http://www.youtube.com/watch?v=c_Dq_NCzj8M&feature=related

[8] video example: http://www.youtube.com/watch?v=yFJG4GW5JJk

[9] www.crossfit.com: http://www.crossfit.com/

[10] exercises and demos: http://www.crossfit.com/cf-info/excercise.html

[11] svanes: http://www.flickr.com/photos/christiansvaneskolding/231610135/

[12] Mark’s Weekly Workout Routine: http://www.marksdailyapple.com/my-fitness-routine/

[13] Mark’s Beach Sprints Video: http://www.marksdailyapple.com/marks-beach-sprints/

[14] Mark’s Daily Apple feeds: http://www.marksdailyapple.com../../feeds/

[15] Damage Control Master Formula: http://www.primalnutrition.com/

Copyright © 2009 Mark's Daily Apple. All rights reserved.