15-Minute Fitness Ideas

 15-Minute Fitness Ideas

No time to exercise? Squeeze these mini-workouts into your schedule any time, any place. (Really!)

 

Ask any woman why she does not work, and chances are she will answer : "I do not have time" Indeed, juggling a career , children and a list of things to do as the directory can make difficult fitness fit in. But before you push your running shoes to the back of the closet , you may want to rethink your attitude says Kelli Calabrese , MS, CSCS, a exercise physiologist and former spokesman for the American Council on Exercise .

" Many women have an ' all or nothing' mentality , " says Calabrese . " They assume that they have to exercise for at least an hour , or why bother? But contrary to popular belief, the shorter workouts can have great benefits . "
Calabrese suggests squeezing one or two workouts of 15 minutes every day, on your lunch break or before dinner , for example. They will help you lose weight, and even better, they will open your busy schedule : " Exercise increases your energy so that you accomplish more in less time In addition , it improves the quality of your sleep , so that you may not need . sleeping so long , "says Calabrese . " And that leaves more time for fitness. "
If you have been sedentary , talk to your doctor before starting an exercise program . Before you begin a workout , warm up for several minutes with a jog up easy. A good benchmark for your exercise is not to go above an intensity that you want to evaluate as "somewhat hard . "
Try one or more of these three drive 15 minutes sessions .
SESSION 1: invigorating speed

5 minutes :Get your heart rate by walking briskly or jogging up and down stairs. As you increase your fitness level , you can increase your speed on each flight up . Continue down each flight at a moderate pace . For a great cardio workout (when you are physically in height) , do it for 15 minutes instead of 5.
For 10 minutes :Work your legs Sit toward the back of your chair . Lift one leg , extending your right foot out, and for two seconds. Lower your foot down just before hitting the ground and bring it back again. Repeat 15 times on each leg.

Work your butt : Rise up and take the back of your chair . Extend your right leg back and away from your chair as far as you are comfortable without having to bend the torso forward and tighten the buttocks for two seconds. Do the same with the left leg , lifting each leg 10-15 times .

Work your arms : While sitting in a wheelchair, place both hands on your desk in front of you on the shoulder width. Enter the office , placing your thumb on the bottom and fingers on top. Slowly you away from your desk and head down until your arms . Next, pull up all the way while lifting the head and back until your stomach touches the desk. Repeat 15 times .
SESSION 2: fast footworkGo to the outside or to an open hallway and begin walking. Increase your speed for a minute or two until you reach your maximum speed. Then , slow down your pace for a minute or two until you feel recovered . Repeat four times . If you feel that you are able , gradually move fast walking for intervals of jogging or running. Make sure to wear supportive shoes , made for running or walking. Continue for 15 minutes.
SESSION 3 : Quick cardioTake your jump rope (even if you do not have one , pretend , and you 'll always have a great workout ) . Go as fast as you are able on the balls of your feet for a minute. Then, jump from side to side for two minutes. For the fourth minute, jump up and back. For the fifth minute, jump on the right foot twice, and then your left foot twice, alternately in both directions. Repeat this entire series twice ( for a total of 15 minutes).