15 Minute Home Workout That’ll Blow Your Standard 60 Minute Gym Workout Out Of The Water
There's a common perception that in order to do an effective workout, it needs to take 30-60 minutes. In this guide, I want to change this perception and show you what's possible in just 15 minutes!
Daily movement can become a barrier if you simply don't have the time or energy to fit in a longer workout. You end up saying things like "I'll have more time tomorrow" or "I'll finish work earlier next week" instead of just setting aside a shorter amount of time and working with what you have wherever you are. You don't need fancy equipment or 60mins to do something that will greatly improve the way you move and how you feel.
I've spent years working in many different gyms, working with coaches myself, training both myself and hundreds of clients... so let me save you some time and heartache and share with you everything I have learnt by taking you through a super effective movement session you can do in just 15 minutes that will rival that 30-60min workout you've been meaning to do but keep putting off ;)
Consistency is everything! Even just doing 15mins everyday is going to have an amazing compounded impact on the way you move, your body composition, flexibility and strength. It's also going to help you develop your self-discipline muscle and build better daily habits! "How do anything is how you do everything".
If you keep scrolling to the bottom, I've included a video in which, I take you through 3 effective warm exercises to help you strengthen and increase your range of motion in your wrists, shoulders and hips. Then we go into 4 of the most effective full body strength and conditioning exercises to help you develop strength, improve your technique and increase your heart rate to give you a burst of energy and vitality!
This workout is suitable for all fitness levels. I'll be giving you technique guidance the whole way through and the only piece of equipment you need is a step (or something you have around the house that you can use) to elevate your front foot*.
*Hint: you'll be doing some front foot elevated split squats, get pumped! This exercise is my all-time favourite.
The Workout Breakdown...
The exercises are structured in groups beginning with a warm up and then moving into a strength circuit with 4 exercises. Next to each exercise breakdown below, I have listed the time that I go through this exercise in the video at the bottom of the page, to make it easy for you to follow along.
Warm Up Exercises:
1. Wrist Stretches (0:36 in the video below)
Step 1: Kneel on your heels (if your ankles are mobile enough, otherwise you can tuck the toes)
Step 2: Spread your fingers wide to get more of a stretch and place your fingertips towards your knees, with your palms resting on the floor
Step 3: Keep your elbows as straight as you can to deepen the stretch and rock gently from side to side if it feels comfortable to do so
Step 4: Gently release the hands and give the wrists a little shake to relieve the pressure
Step 5: Reverse so that this time, the back of your palms is resting on the floor
Note: You should feel a deep stretch in the wrist joint and forearms. There's no need to force of pressure, just move towards the end of your range and the discomfort/stretch should be at a 7/10.
2. 9090 Forward Lean (2:02 in the video below)
Step 1: Place both of your knees in a 90 degree angle (for further instructions on hip mobility, check out the guide to improving hip mobility in 30 days here). One leg should be in front of your torso and one behind.
Step 2: Sit up tall with your spine elongated and gently rest your hands at either side of your body with your fingertips gently resting on the floor for a bit of extra support.
Step 3: Fold your torso forward over the front of the front leg. Imagine there's a piece of string attached to your belly button drawing you forward and keep your spine lengthened and shoulders pulled back and down. When you've reached the edge of your mobility and can feel the stretch in your front hip, pause for 2 seconds.
Step 4: use your hips and core muscles to sit back up straight and feel the stretch move from the front hip into the back hip.
Note: Repeat for 10 repetitions on each side and on the 10th rep, pause at the bottom range for 10 seconds.
3. Shoulder CARs - Controlled Articular Rotations (4:25 in the video below)
Step 1: Position yourself on all fours with your wrists directly under your shoulders and your knees directly under your hips. Keep your spine in a neutral position. Avoid too much anterior or posterior pelvic tilt (for more information on spinal alignments and posture, check out the posture guide here).
Step 2: Keeping one hand pressed firmly into the ground to support, begin to lift the other arm off the floor with your thumb pointing towards the ceiling.
Step 3: Start to rotate the shoulder all the way around to the back of your body until your pinky finger touches the floor beside your leg with your palm facing away from your body after taking the shoulder through a full rotation.
Step 4: Reverse back the other way.
Note: Do this very slowly taking 6 seconds to move in one directions and another 6 seconds to come back the other way. Do 3 repetitions on each side.
1. Front Foot Elevated Split Squats (5:52 in the video below)
Step 1: Using a step, elevate your front foot up onto it making sure your heel is all the way onto the step.
Step 2: Take the back leg back far enough that you can keep your heel lifted off the ground the entire way through the exercise (you may adjust the footing if needed once you begin the rep and get a feel for the movement).
Step 3: Keeping your shoulders back, chest open, spine lengthened and back leg as straight as possible, begin to bend the front knee as far forward over the toe as possible. It's okay if the front heel lifts a little bit to create the angle to meet your front hamstring to the calf muscle. You want as much range as possible.
Step 4: Drive back up to the start position using your VMO (inside quad muscle) and driving through the front heel as much as possible. Squeeze your glutes too and try not to lean your torso forward too much.
2. Controlled Push Ups (7:01 in the video below)
Step 1: Place your hands on the floor just slightly wider than shoulder width with your index finger pointing forward and fingers spread wide.
Step 2: Ensure your posture is aligned into a posterior pelvic tilt (more on this postural alignment here) and you can do this either resting on your knees (easier) or elevated onto your toes with your knees off the floor (harder).
Step 3: Keeping your core muscles engaged and glutes squeezed, begin to lower your chest towards the floor bending at the elbow joint first. Take 5 seconds to lower yourself down - this time under tension method will allow you to develop strength through the weaker parts of the movement improving your strength and range of motion faster and more effectively.
Step 4: If you have the strength, push back up keeping your elbows tucked into your body. If you don't have the strength to push back up, allow your chest to go right to the floor before getting back to the start position to repeat.
3. Low Standing Cossacks (7:41 in the video below)
Step 1: Take your feet wider than hip width to a range that feels challenging but manageable for you to maintain balance. Both of your feet should be pointing with your toes directly forwards like train-tracks.
Step 2: Keeping your spine straight and chest open, begin to move side to side by bending one knee and keeping the other leg straight then alternate.
Step 3: Notice the position of your ankles and ensure they aren't rolling inwards. If they are, try and press into the outside of your feet more.
Note: You want to be feeling this exercise predominantly in your inner thighs and glute muscles.
4. Walkouts (8:03 in the video below)
Step 1: Begin with your feet hip width apart and your toes pointing forward like train-tracks.
Step 2: Move into a squat position placing your palms flat on the floor.
Step 3: Start to walk your hands out keeping your palms flat on the floor and index fingers always pointing forward (to develop your wrist mobility and ensure your shoulders are set in the correct position to prevent injury) until you reach 'high plank' position with your shoulders directly over the top of your wrists. Hold here for a few seconds ensuring you're in a posterior pelvic tilt and engaging your core muscles.
Step 4: Slowly start to walk your hands back into your squat position, press your heels back into the floor and drive up to your starting position squeezing your glutes at the top.
Note: Repeat 10 times, keep the tempo slow and controlled. Breathe through your nose maintaining nice deep breathing as much as possible.
I'd love to hear how you found this workout, contact me here with your feedback and any questions! Happy to help as always :)