- Mark's Daily Apple - http://www.marksdailyapple.com -
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.)
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.)
Handstands (Walking your feet up and down the wall)
Burpees (video example )
Inchworm (Beginning in standard push-up position, walk your feet toward your hands and then back again to initial position. video example )
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  and check out their “exercises and demos .” 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  Flickr Photo (CC)
This post was brought to you by the Damage Control Master Formula , 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:
 Start Here: http://www.marksdailyapple.com/welcome-to-marks-daily-apple/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_start_here
 Primal Blueprint 101: http://www.marksdailyapple.com/primal-blueprint-101/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_pb_101
 free weekly newsletter: http://www.marksdailyapple.com/subscribe-to-blog/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_newsletter
 books: http://primalblueprint.com/categories/Store/Books-and-Media/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_books
 support options: http://primalblueprint.com/categories/Store/Services/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_services
 supplements: http://primalblueprint.com/categories/Store/Supplements/?utm_source=mda_wwsgd&utm_medium=link&utm_campaign=mda_wwsgd_supplements
 video example: http://www.youtube.com/watch?v=c_Dq_NCzj8M&feature=related
 video example: http://www.youtube.com/watch?v=yFJG4GW5JJk
 www.crossfit.com: http://www.crossfit.com/
 exercises and demos: http://www.crossfit.com/cf-info/excercise.html
 svanes: http://www.flickr.com/photos/christiansvaneskolding/231610135/
 Mark’s Weekly Workout Routine: http://www.marksdailyapple.com/my-fitness-routine/
 Mark’s Beach Sprints Video: http://www.marksdailyapple.com/marks-beach-sprints/
 Mark’s Daily Apple feeds: http://www.marksdailyapple.com../../feeds/
 Damage Control Master Formula: http://www.primalnutrition.com/
Copyright © 2009 Mark's Daily Apple. All rights reserved.