15 Minute Time Crunch Workout

Pick 5 of the exercises below. Perform each exercise for one minute, doing the five exercises consecutively, without any rests in between. This will count as one round. Repeat the 5-minute round two more times for a 15-minute workout. Rest between rounds as needed.

Warm up/Cool down: Perform the five selected exercises for 30 seconds each at a slower rate, or in a modified movement.

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1 of 9: Air Squats (Regular or Jumping)

Starting Position: Stand with your feet just outside hip-width apart, and your toes pointing slightly outward.

Movement: Keeping your chest up and your back straight, lower your upper body through your hips as if you were about to sit on a chair, and stop when your ‘okole dips just below your knees. If you’re unable to complete a full squat, lower yourself as close as you can, working your way down as you progress. Be sure your knees aren’t going over your toes. Push your knees slightly out to the sides, and not forward. This will put less strain on your knees and allow the muscles in your thighs and ‘okole to support your weight better.

Need more of a challenge? Incorporate jumping into your squats.


2 of 9: Pike Push Ups (Regular or Modified)

Regular

Starting Position: Start by kneeling on the floor. Place your hands on the ground, just outside your shoulders. Lift knees into a plank position. Your body should form a straight line from the top of your head to the bottom of your heels.

Movement: Keep your feet together and your elbows close to your sides as you lower your body towards the floor. Lower yourself as low as possible, ideally approximately three inches away from the floor. Pushing evenly through your hands, push yourself back up to the starting position.

Tip: Make sure your ‘okole moves in line with the rest of your body so that it doesn’t create an angle or curve as you do the push up.

Modification 1

Don’t have the strength for a regular push up yet? Modify the movement by keeping your knees on the floor. In this position, make sure you do not bend at the hips as you push up or lower down.

Modification 2

For those with wrist problems, use dumbbells to help you hold a neutral wrist. Or, push off a table or a wall. Create more resistance by positioning your feet further away from the table or wall.

   

3 of 9: Butterfly Sit-Ups (Regular or Modified)

If you’re looking to build stronger core muscles, the butterfly sit-up will really engage your abs.

Regular

Starting Position: You’ll begin lying on the ground, keeping the soles of your feet together and your knees apart. As you lie back, raise your hands overhead.

Movement: Use your hands to help your core muscles bring your body up and forward into your sit-up. End the movement fully sitting up with your arms extended at 45 degrees. Breathe in as you lie back, breathe out as you sit up to prevent your body from cramping.

Tip: Make sure your core stays engaged throughout the movement, and that your lower back doesn’t arch off the ground.

Alternate Movement: Touch your toes instead of leaving your hands raised when you come up.

Modification

If you cannot fully sit up, crunch as high as possible.

4 of 9: Burpees (Regular or Modified)

Regular

Starting Position: Begin standing.

Movement: Lower your body into a crouching position. Next, kick your feet back into a plank position, or the same position you would hold when you’ve done a push up. Pull your feet back towards your body into a crouching position, then jump straight up with your hands above your head.

Modification

Step back instead of jumping your feet back.

5 of 9: Plank Hold (Regular or Alternate)

Regular

Starting Position: Start by kneeling on the floor. Place your hands on the ground, just outside your shoulders. Lift knees into a plank position, squeezing your glutes and tucking your belly button towards your spine. Your body should form a straight line from the top of your head to the bottom of your heels.

Movement: Use your core muscles (your abs, back, and ‘okole) to keep your body tight. Hold this position.

Important tip: Don’t let your hips fall or your back sway.

Alternate Hold

Rest your weight in your forearms instead of your palms. Your upper arms will be perpendicular to the ground.

6 of 9: Bicycle Crunches (Regular or Modified)

Regular

Starting Position: Lie on the floor, flat on your back with your hands behind your head. Next, raise your head and shoulders curling your chin toward your chest. Bend your knees and raise your legs into a 90 degree angle.

Movement: With your elbows out, twist your upper body to the left, simultaneously bringing your right knee towards your left shoulder. Switch sides, bringing the right shoulder towards the left knee.

Tip: Resist the urge to pull on your neck with your hands. Instead, retain light contact with your hands and head/neck.

Modification

Keep your legs in the 90 degree angle, or lower your feet to the floor.

7 of 9: Lunges (Regular or Modified)

Regular

Starting position: Standing upright with your feet shoulder width apart.

Movement: Take a step forward with one foot, leaving the other anchored in place. Step far enough forward so that as you lower your hips, your shin and thigh form a 90 degree angle. Keep your chest up and back straight at all times—don’t let your shoulders dip forward as you lower down. Push off your front foot back into the starting position. Repeat on the opposite leg.

Modification

To make this more challenging, jump instead of stepping to switch legs.

 

 8 of 9: Knee to Elbow/Mountain Climbers

Starting Position: Start in a plank hold.

Movement: Keeping your body straight and your arms locked, tuck your right knee to meet your right elbow (or as far as your body will allow). Place your foot back in its starting position, then repeat the movement on the left side.

For increased intensity, perform “Mountain Climbers” by repeating these movements as quickly as possible.

 

9 of 9: Pike Push Ups (Regular or Modified)

Regular

Starting Position: Assume a downward dog position, or by creating a capital “A” shape with your body. Align your ears with your arms, gazing towards your feet. Press down through the palms of your hands to anchor your position.

Movement: Keeping your elbows turned inward, lower your body towards the floor, touching your head to the ground just in front of your hands. Push backward, returning to the start position.

Tip: Keep your back straight while performing the movement.

Modification

Bend your knees if you have tight hamstrings. If you can’t touch your head to the ground, lower yourself as far as your range of motion allows.