Want a quick exercise routine to help keep you fit when you’re short on time?

If I really need an energy boost and a super-fast workout I do this quick exercise routine (10-15 minutes) which works every part of my body. It’s not easy but it certainly gets results, and the good news is - it only lasts a few minutes.

My aim is to repeat a single exercise for 30 seconds then rest for 10 -15 seconds – then start the next exercise. Set the timer on your phone and let’s get started!

Jumping jacks

Designed to warm your muscles and raise your heart rate these are great to kick off a quick full body workout.

Stand with feet together. Bend your knees and jump your feet out and back while raising your arms to the sides and above your head. Land on the balls of your feet and keep your knees soft to protect them. Repeat as many as you can, as fast as you can in 30 seconds.

Wall sit

Stand about 1ft away from a wall with your legs shoulder width apart. Bend your knees so they are at right angles to the floor. Push your feet into the ground and your back into the wall. Hold for 30 seconds.

Push ups

Get into a plank position with your hands directly under your shoulders. Keep your back straight so there is a straight line from your head to your toes.

Bend your arms and lower your chest to the floor. Go as low as you can. If you find this very difficult you can make it easier by placing your knees on the ground and unfurling your toes.  Do as many dips as you can in 30 seconds.

Curls

Lie on your back. Keep the centre of your back on the floor and bend your knees so your feet are flat on the floor, hip width apart.

Gently draw your tummy in and engage your abdominal muscles as you curl up and lift your shoulders off the ground. Keep your arms by your sides but lift them off the ground as your shoulders rise.

To make it harder, cross your arms over your chest or place your fingers by your ears and elbows falling out to the side. Do as many as you can in 30 seconds.

Stair step

You’ll need a low step or chair for this one.

Stand facing your chosen step or chair and step up onto it one foot at a time. Bring the other foot up to join it. Step down with the leading foot.

Repeat with the opposite foot leading and then alternate. Try and engage your core muscles throughout and keep your body straight to get maximum benefits. Step up as many times as you can in 30 seconds.

Squats

Stand with your toes facing forward and your feet slightly wider than your hips. Keep your back straight and bend your knees until you reach a 90 degree angle. Your bottom goes back and down - imagine you are sitting on the loo. To make it easier shorten the range of motion.  Do as many squats as you can in 30 seconds.

Tricep dip

Stand with your back to a chair seat. Feet together.

Place your hands flat on the chair seat and point your elbows straight towards the back of the chair. Lower your hips in a vertical motion maintaining a straight line from the back of your neck.

The closer your feet to the chair the easier it will be. Do as many dips as you can in 30 seconds.

Plank

Lie on the floor and push yourself into a plank position with your hands and forearms flat on the floor. Your elbows should be directly under your shoulders and your hands pointing forwards. Keep your back straight so there is a straight line from your head to your toes. Hold for 30 seconds.

High knee running

It’s good to keep your heart rate up during a quick full body workout, and running will really help with that. Run on the spot lifting your knees as high as you can. Remember to engage your core muscles to maintain good posture. Land on the balls of your feet with soft knees to protect them. Keep running for 30 seconds.

Forward Lunges

Stand with feet facing forwards about a fist distance apart. Step forward on one leg and bend it until both legs are at a 90 degree angle. Keep your body in a straight line and engage your core as you step forward and step back.

The action of pushing through your front heel will activate your glutes and enable you to push back up. Do as many lunges as you can in 30 seconds.

Plank with rotation

Lie on the floor and push yourself into a plank position with your hands directly under your shoulders and pointing forwards. Keep your back straight so there is a straight line from your head to your toes.

Engage your torso and twist your body to the left as you lift your right arm off the floor and into the air. Come back to the plank position. Repeat with the other arm. Do as many as you can in 30 seconds. Ensure you do the same number on both sides.

Cool down

Whether you’re completing a long fitness routine, or a quick exercise routine, it’s always important to cool down. I like to cool down with some stretches.

Lie on the floor with your arms above your head and stretch your body from the tips of your fingers to the tips of your toes.

Bend your knees and lift your feet off the floor. Rock from side to side to massage your back.

Next, roll onto your right side with your right leg straight. Bend your left leg and grab hold of your foot to stretch the front of your thigh. Repeat on the other side.

Stand up with feet about a fist distance apart. Reach your right arm across your body and press it into your body with your left hand. Press the upper part of your arm, do not push at the elbow. Repeat on the other side.

Lift your right arm above your head and bend your elbow placing your hand on your shoulder blade. Use your left hand to push your arm up to your ear. Repeat on the other side.

Lastly, remember to drink plenty of water to make sure you top up with fluids from your quick exercise routine.

 

For an extra boost to your quick exercise routine take a protein drink or protein rich food after you workout. Protein is the food of muscles so if you want to develop muscles having a protein shake after your workout is essential as it will support muscle repair and growth. I love the Arbonne protein shakes as they are plant based and all the energy they contain is bio-available meaning your body can utilise it to strengthen and build the muscles you’re using during your quick full body workout.

I’d love to know what your favourite exercise routine is if you only have 10 or 15 minutes. Let me know on the blog or via Facebook or Twitter.

 

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