If you are one of the people who uses time as an excuse and believe that 15 minutes is not enough time to get in a workout, I'm going to prove you wrong and give you a workout that will take you just 12 minutes and kick your butt! If you're skeptical, try this workout and then talk to me after.
Of course talk to your doctor before trying any new exercise program. If you have clearance, give this one a try!
It's a Tabata Style workout where you complete one exercise for 20 seconds, rest 10 seconds, complete the same exercise for 20 seconds, rest 10 seconds...repeating 8 times for a total of 4 minutes per exercise. Once you complete the four minutes with the first exercise, move on to the next without resting.
1. Reverse Lunges: Take a step back with one leg and bend your back knee towards the ground till your thigh is almost parallel to the ground. Then push through your front heel to stand back up. Repeat switching sides. If you are an advanced exerciser hold some weights to your side while performing the lunges.
2. Push ups: Holding your body up with your hands just outside shoulder width, bend at the elbow till your shoulders come down to elbow height and then push back up. (Beginners may perform on their knees.)
3. Bent-Over Rows: Standing in a "squat" position with your hips back and knees bent, lift weights up keeping your elbows close to your sides and squeeze your back at the top of the motion. Slowly lower and repeat.
Of course talk to your doctor before trying any new exercise program. If you have clearance, give this one a try!
It's a Tabata Style workout where you complete one exercise for 20 seconds, rest 10 seconds, complete the same exercise for 20 seconds, rest 10 seconds...repeating 8 times for a total of 4 minutes per exercise. Once you complete the four minutes with the first exercise, move on to the next without resting.
1. Reverse Lunges: Take a step back with one leg and bend your back knee towards the ground till your thigh is almost parallel to the ground. Then push through your front heel to stand back up. Repeat switching sides. If you are an advanced exerciser hold some weights to your side while performing the lunges.
2. Push ups: Holding your body up with your hands just outside shoulder width, bend at the elbow till your shoulders come down to elbow height and then push back up. (Beginners may perform on their knees.)
3. Bent-Over Rows: Standing in a "squat" position with your hips back and knees bent, lift weights up keeping your elbows close to your sides and squeeze your back at the top of the motion. Slowly lower and repeat.
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