Everyone knows that maintaining a healthy lifestyle necessitates regular exercise. Finding the time to work out, on the other hand, maybe more difficult than the workout itself. However, if you only have a quarter-hour to spare, we’ll show you 10 15-minute workouts that are both quick and effective.
1. Primal Blueprint
If you enjoy lifting weights, the Primal Blueprint workout [1] is for you. Two dumbbells, kettlebells, or water bottles are required. Cleans, squats, bent-over circles, and overhead presses are done in three circuit loops of six repetitions each. What’s the catch? Between cycles, you can’t lay the weights down.
2. Yoga Flow Workout
![Exercise](https://sixreviews.com/wp-content/uploads/2021/11/yoga-class-stretching-640630209-57f3b8263df78c690f28580c-1024x576.jpg?v=1636644846)
Follow these steps for a fast and effective yoga flow workout [2]:
- Mountain pose.
- Forward fold from Swan Dive.
- The downward-facing dog from a step back.
- Low push-up from a plank
- Upward-facing dog by lifting your chest.
- Downward-facing dog after raising hips.
- Low lunge with one foot.
- Forward fold.
- Mountain pose.
3. Quick Cardio
This exercise could be repeated four times with each repetition halving the walking time.
- One minute sprint.
- One minute jogging or walking.
- One minute incline sprint.
- One minute walking or jogging.
4. Ballerina
You’ll need two 3-5 pound weights and a chair for this exercise, and you’ll perform two repetitions of the following:
- 50 squats (heels together, toes out – first position).
- 50 squats (heels wider, toes out – second position).
- 50 tricep kickbacks.
- 50 bicep curls.
- 50 overhead shoulder pulses.
- 25 x 2 back leg raises.
- 25 x 2 front leg raises
5. The Prison Workout
The name comes from the fact that this is a basic exercise that requires little equipment and little room. You have 15 minutes to complete the following circuit as many times as possible:
- 10 push-ups.
- 10 squats.
- 10 lunges per leg.
- 10 narrow push-ups.
- 10 jump squats
6. Exercise Ball
![Exercise](https://sixreviews.com/wp-content/uploads/2021/11/5c2e715ad4beaf33c9700f97-1024x512.jpg?v=1636644943)
A core strength and balancing regimen using an exercise ball are effective. A set of dumbbells is also required. Rep the following steps three times:
- Do 12-15 chest presses, dumbbell flies, and overhead tricep dips with your upper back on the ball.
- Lie on the floor with your legs on the ball and do 12-15 hip raises and leg curls.
- Do 10 pushups and jackknifes with your feet on the ball.
- Do 25 squats and sumo squats holding the ball over your head.
7. Leg Workout
Try this fast exercise twice in a row to build your legs in 15 minutes:
- 50 squats.
- 50 jump squats.
- 50 jumping lunges.
- 50 alternating forward lunges.
8. Tabata Cardio and Strength Training
![](https://sixreviews.com/wp-content/uploads/2021/11/11-tabata.jpg)
Tabata is a routine that incorporates cardio with fast rests and several reps. [3] Tabata cardio with additional strength training elements pushes things a step further. Here is what you would do:
- Warm-up: Do squats for one minute per set.
- Workout: Do push-ups, dumbbell squats, deadlifts, and shoulder press. Two sets per minute.
- Tabata: Do four sets each for 20 seconds of sprinting in place and squat thrusts. [3]
[1] https://www.marksdailyapple.com/wow-dont-drop-it/#ixzz26NiHAaVl
[2] https://www.shape.com/fitness/workouts/15-full-body-workouts-under-15-minutes
[3] https://www.shape.com/fitness/workouts/insanely-effective-15-minute-workout