A Quick 15 Min Bodyweight Workout For Lazier Days
April 30, 2020
Need to squeeze in a workout but feeling far too lazy to bother? We know the feeling all too well. For days when motivation is somewhat lacking, here’s a super quick workout using just your bodyweight.
Right now, for many, it’s exercise that’s keeping us sane. And since all our gyms are temporarily closed, nailing home workouts has never been more important. It doesn’t matter if you don’t have all the latest gym equipment at home – to complete a simple and effective workout, all you really need is yourself.
A bodyweight workout is where you work out with, you guessed it, just your bodyweight – no equipment needed. Perfect for lazy days when you need a quick fitness fix, this is the best route to go down.
We’ve called in some help from our favourite fitness gurus at Mirafit for their exercise expertise. They’ve put together a 10-15 minute bodyweight workout for lazier days.
Depending on your current level of fitness, we’d recommend the following:
Level 1: 30 seconds on, 30 seconds rest
Level 2: 45 seconds on, 20 seconds rest
Level 3: 1 minute on, 10 seconds rest
1. The Plank
Targets: Back, Chest, Shoulders, Chest, Abs
- First, get yourself a soft exercise mat.
- Lie down on your front, place your elbows under your shoulders and push up onto them. Keep your forearms flat on the floor and pointing directly in front of you.
- Keep your feet together while going up onto your toes.
- Your spine should be neutral – this includes your head. Imagine your spine is a straight pole so your neck and head are in-line with your back. Try not to crank your neck up and bend it down as this will affect your overall strength and form.
- Your hips should be square and follow the line of your spine. Make sure you’re not lifting your hips up or letting them dip.
- Your knees should be locked, and your legs should be straight. If you’re new to the plank and are struggling to hold the traditional position, start out on your knees and build up to a full plank.
Targets: Triceps, Pecs, Shoulders
- Lay on your exercise mat and adopt the plank position so that your body is supported off the ground by your arms and feet.
- Bring your bodyweight down to the floor and push up again.
- You should, and very quickly will, feel the burn in your pectoral muscles, arms and shoulders.
3. Glute Bridges
Targets: Glutes, Hips, Core
- Lay flat on your back, with your legs bent and feet flat on the floor.
- Push your hips up with your weight held on your shoulders and your feet.
- Your glutes should be as high up towards the ceiling as you can push them.
- Hold the exercise for a few seconds before bringing your hips down towards the ground, then repeat. The longer you go, the more you’ll feel ‘the burn’.
4. Jumping Jacks
Targets: Core, Lower Back, Hip Flexors
- Stand up straight on your exercise mat, preferably in a place with high ceilings and away from low-hanging lightbulbs.
- Bring your arms up above your head and your legs out to the side, shoulder-width apart (like a star shape).
- You’ll soon feel the effects as you exercise.
- Remember the faster you go, the more you’ll get out of it.
5. High Knees
Targets: Core, Legs
- On your exercise mat, stand with your feet hip-width apart.
- Lift up your left knee to your chest.
- Switch to lift your right knee to your chest.
- Continue the movement, alternating legs and moving at a sprinting or running pace.
Targets: Arms, Chest, Glutes, Hamstrings, Abs
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Bring your legs back in and jump straight up again. Repeat.
Targets: Glutes, Hamstrings and Back Muscles
- Lay flat on the floor facing downwards, arms straight.
- Slowly raise your chin and chest up off the floor while simultaneously lifting your legs off the ground, keeping them straight.
- Lift your arms above the ground too, pushing your shoulder blades down your back.
- Hold the position for a few seconds before releasing and lying flat again.
- Remember to rest in-between repetitions, which should be easy enough as you’re already laying down.
8. Wall Sit
Targets: Glutes, Calves, Quads, Hamstrings
- Make sure your back is flat against the wall.
- Set your feet about shoulder-width apart and then about 2ft out from the wall.
- Slide your back down the wall, bending your legs until they’re in a 90-degree angle.
- HOLD your position, while contracting your abs.
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