How To Get Fit Doing Only 15 Minutes Exercise A Day

I will, in the next minute of reading help you to get motivated and get fit. How?  By writing this . . 

• You don't need equipment.  
• It only takes 15 minutes a day.
• You don't need to go out and buy any special clothing.  
• No app is required to do this training.  
• You do not need to be on a special diet*.  
• You do not need hours of spare time.  
• You can do this workout any time of the day.  
• There is no fitness level requirements for this exercise. 
• You can do this exercise in your home, in your garden, in your friends garage, in the greenhouse, on the street, in the middle of a field . . there really is no need to have a special place either. You can do this naked if you wanted! 

* Obviously I am going to assume that you are taking stock of what you eat and have cleaned your diet up too!

All you need is a 15 minute count down, so use your watch, count in your head or just click  >>> HERE for a free online timer that looks like this 

You will need enough space, roughly about the size of a yoga mat (yoga mat is optional!)  

And a pencil and paper/ sticks/ your head or I use one of these tally clickers to keep track of my sets, which I find really useful (cheap as chips to buy too!).  The reason you use one, is to keep track of how many sets you perform and try to improve on that number each subsequent time.

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This workout is for everyone. From the person who gets out of breath climbing their stairs to the super buff wanting to up their endurance or if you just want to tone up.  More effort you put in, the better the results you come away with.

THE WORKOUT 

In your 15 minute workout you will be doing 2 exercises which is 1 set.  Each exercise will be done 5 times in a row (reps/repetitions).  To get the maximum benefit use as much intensity as you can muster.  

First Exercise

The Press Up/Push Up

If you have never done a press up in your life do not fear here is how you can learn. 

WITH BOTH EXERCISES REMEMBER AT ALL TIMES : 

The more explosively you push up, the more energy you use, the quicker you will start to become fitter.

Here are the progressive variations of push up for you.  When the variation you start with becomes easy (it takes only a couple of weeks) move on to the harder version, until you at the full form pushup:

Start by leaning against a wall leaning in (keeping legs straight) and pushing off as powerfully as you can:

#1 Wall Push Ups

Next progress to the flat legged pushup.  Lay on the floor, backs of feet facing the floor and push yourself up (similar to the cobra pose in yoga).  Allow yourself do drop then push up with force.

Flat Legged Push up

Then when this style becomes easy, you progress to push ups from the knee:

Push up from the knee

Finally,  you will be ready to do full form pushups, or if you are fit enough, just start with this.  Ensure to keep elbows close to side, hands by the side of your shoulders.  

Full Form Pushup

T so if you want to test your endurance and strength try doing dive bombers, hindu pushups, diamond pushups, inverted push ups . . there are many, many variations of pushup to be found  click this link >> HERE << for some more ideas!

SECOND EXERCISE

THE SQUAT

As with most things when it comes to bodyweight exercises there are varying difficulty levels, so it is with the squat.

If you have NEVER done a bodyweight squat before I advise you to start with the simple straight forward squat:

When performing the squat always remember to push through your heels NOT the balls of your feet.  A good way to test if you have the right position is to squat down and see if you can lift your toes up.  If not you are leaning too far forward.  Do not allow your knees to go further forward than your toes.

Lower yourself down, power up

If you find these easy try Hindu Squats

How to Do Hindu Squats 

If these are easy, try Pistol squats (this is a brilliant video by Al Kavadlo showing the progression, just click on his name and it will take you to his page where he explains in full how to do pistol squats)

Now you have your repertoire, 5 reps of pushup of choice, 5 reps of squat of choice repeat this (set) for 15 minutes. 

Always keep going for the whole time, it does not matter how slow it ends up being as long as you keep going.  Even if you only manage one set that will be one set more than you have done before. 1 squat and 1 press up . . . doesn't matter as long as you keep trying. It is a no fail workout.

If you are getting to around 40 sets, up the number of reps from 5 to 10 of each, then 10 to 20.  

If you want to ramp it up and use even LESS time try doing this tabata style, see my blog fat burning muscle building workout this will seriously test your metal.  For a bit of an eye opener here is a calculation we worked out of how effective each exercise is.

Good luck and may you find your fitness and endurance increasing at a rate of squats . . . (see what I did there).

Wishing you nothing but complete success.

With thanks and appreciation 

Cathi 

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