We know you’re a busy bee and find it extremely difficult to squeeze in a workout. Though we’d prefer that you do make sometime for regular workout, there may be days when you aren’t going to be able to do it. We understand that, and hence, here are 5 powerful workouts that’ll get you ripped with just 15 minutes everyday! What’ll you need? 15 minutes, and some serious dedication. Let’s begin, shall we?
Always remember to start off any workout with some warm up. A couple of stretches for every joint should help you loosen up and warm your body well. Take a good whole minute to warm up and get ready. 14 minutes to go!
Plank and Press:
Sets and Reps: 10 reps x 3 sets
How to do it: Start by getting into a plank position – hands shoulders width apart and locked. Hold for 3 breaths and alternate between an elbow plank and the traditional (push-up) plank. Ensure your body is in the right form; all in one straight line and no drooping upward or downward. If you want to further challenge yourself then do a push-up also along with alternating.
Mountain Climbers:
Sets and Reps: 15 reps x 3 sets
How to go about it: Get into a plank position; elbows straight, arms shoulder width apart and your entire body in a straight line. Fold your either of knees inwards towards your chest followed by the other. More like climbing a mountain! This is a great cardio workout too.
Supine Bicycle:
Sets and Reps: 10 reps x 3 sets
How to do it: Turn around from the plank position to lie on your back. Fold your hands under your head and get ready to work your core. Lift both your legs 30 degree above the floor. Alternating elbow to knees is what you need to do. While keeping your left leg straight, fold in your right leg inwards towards your chest. Contract your chest towards your abs and push your left elbow towards your right knee. Keep alternating.
Jump Squats:
Sets and Reps: 10 reps x 3 sets
How to do it: You know how to do the squats, right? Standing straight, keeping your knees shoulder width apart and back straight, you go down and come back up. Well, this one’s with a jump. Dynamic is how you want your workouts to be. Jump as high you can, go down into a squat and repeat.
We had to end it with a favorite, most dynamic workout with unimaginable results – Burpees!
Burpees:
Sets and Reps: 8 reps x 3 set
How to do it: One of the best compound workouts, Burpees work every muscle group in your body. Start in a standing position. Jump up and clap in the air over your head. Go down in a squat. Rest your palms on the floor and push your feet backward to get into a plank position. Do a push-up. Pull your feet back to the squat position and jump up and clap again. This is one Burpee. You just need to do 7 more to complete one set. Burpees are extremely dynamic and as we said they challenge your entire body.
This entire workout will take as little as 15 minutes. Just these 15 minutes everyday and you’re surely going to get ripped. Take breaks if you feel the need and feel free to increase or decrease the number of reps as per your convenience (we wouldn’t suggest reducing the number though). You could also sip some water in-between too. This workout regimen will burn tons of calories while also toning your body and getting you into shape.
About The Author
Amaresh Ojha
CEO & Founder of Gympik.com
Gympik is the brainchild of Amaresh, a fitness enthusiast and an IIM Bangalore alumnus. His vision for Gympik evolved from his passion for health and fitness and its implications in modern lifestyles. The purpose behind this foundation and eventually uprising as India’s # 1 fitness discovery platform is to make fitness and wellness accessible to people from every nook and corner of the country.