15-Minute Bodyweight Workout To Start Your Day

Fitness: Workouts

By: // February 13, 2017


Time-starved. Overloaded. Too busy. Have any of these words escaped your mouth in the last…oh…day? Being too busy is the number one excuse people make for not working out. And if it’s your number one excuse too, I’m here to offer a solution. So many people think they need to spend hours in the gym working out in order for it to “count,” but that couldn’t be farther from the truth! If you are working at a high intensity, you can get a great workout in at home quickly. And if you do it first thing in the morning, nothing can get in your way.

This is a 15-minute, no-equipment, no-fuss morning workout you can do with just your bodyweight. I’m talking sweat dripping, calories burning, muscles toning—all that good stuff! If you can set your alarm just 15 minutes earlier, you can get an affective and energizing workout before anything else gets in your way.  You’ll be so ready to rock your schedule that you maybe won’t even need that second cup of coffee…

Here’s how it works:

  • Start by moving your body through a few stretches that feel good to you after waking up. Maybe bend your knees and reach for your toes, then reach up to the sky a few times or gently twist at the waist from side to side. Just get the kinks out.
  • Proceed through the series of exercises listed for one minute each. Once finished, go back to the top of the list and repeat one more time with more intensity now that you are definitely awake.
  • Stretch a little again at the end and in less than 15 minutes from start to finish you have your workout done for the day. Now go get that cup of coffee you SO deserve!

Basic Squat

Chris Freytag demonstrating how to do a basic squat wearing black yoga pants.

A) Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.

B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Perform for 1 minute.

Jump Rope

Chris Freytag demonstrating Jump Roping

A) Start with feet hip distance apart, and arms stretched to the sides like your holding a jump rope with your hands.

B) Circle your hands like you’re swinging a jump rope and hop over it to jump rope in place.

Jump for 1 minute.

Downward Dog Push-Ups

Chris Freytag demonstrating a Downward Dog Push-Up

A) Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

B) Lower your hips to a push-up position. When your hips are parallel with the floor, perform a push-up. When you finish the push-up, raise your hips back up the position where they began so your body once again forms an inverted V.

Perform for 1 minute.

Plank to Chair Squat

Chris Freytag demonstrating a Plank To Chair squat wearing a pink tank and black yoga pants.

 

A) Start in a plank position with arms and legs long, hands shoulder distance apart.

B) Walk or jump both feet outside your hands coming into a low squat like your sitting back into a chair pressing your weight back onto your heels. Reach arms above the head and keeping the back straight and chest lifted. Bring hands to floor to return to start.

Perform for 1 minute.

Sprinter Sit-up

 

Chris Freytag demonstrating a sprinter sit-up exercise in pink tank top and black yoga pants.

 

A) Start seated with knees bent and feet flat on the floor. Keeping core engaged, lean torso back to a 45-degree angle from floor and extend right leg 2 inches off floor.

B) Explosively pull torso back to upright position while pulling right knee toward chest. The motion looks somewhat like you’re sprinting. Repeat on the other side.

Perform for 1 minute.

Take a moment to get water, then start back at the top and repeat each exercise for 1 more minute each, building intensity.

READ THIS NEXT: What’s The Best Time Of The Day To Exercise?


Printed from GetHealthyU.com

4 Comments


on August 4, 2016 at 11:02 AM Reply

Hi, I am 66 - had 2 C sections. weigh 66kgs and would like to lose about 5kg. I find it is difficult to lose the muffin top because of the C section. Can you please advise some exercises. Thanks


    on August 10, 2016 at 9:52 AM Reply

    Hi Suzanne, we have several workouts that target the mid-section on out site. Check out these articles: http://gethealthyu.com/6-standing-ab-exercises-flat-stomach/ http://gethealthyu.com/5-plank-variations-awesome-abs/ http://gethealthyu.com/stability-ball-core-workout/ http://gethealthyu.com/postpartum-pilates-core-workout/ We also have full-length core workouts over at gethealthyutv.com that you might enjoy! We have programs for all fitness levels and it's only $10 for the year when you use the code "Chris10" - I hope you join and become a part of the community!


on May 26, 2015 at 9:02 AM Reply

Hi Albertina, You can modify any exercise. Leave out the high impact jump and go at your own pace. Doing the exercises above will get your heart rate up even if you leave out the jumping. For the jump rope step quickly in place:)


on May 5, 2015 at 6:51 AM Reply

Hi, i'm 51, weigh 80kg can't jump because of a knee problem But tierd of looking in the mirror and not loking what I see Where do I start to get in shape? Please help



(This will help us personalize your experience so that you can get the best advice possible from us!)

Send this to friend