Don Jon - 2013
Fitness, Health

A Quick 15 Min Bodyweight Workout For Lazier Days

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




2. Push-Ups

Targets: Triceps, Pecs, Shoulders


3. Glute Bridges

Targets: Glutes, Hips, Core


4. Jumping Jacks

Targets: Core, Lower Back, Hip Flexors


5. High Knees

Targets: Core, Legs




6. Burpees

Targets: Arms, Chest, Glutes, Hamstrings, Abs


7. Supermans

Targets: Glutes, Hamstrings and Back Muscles


8. Wall Sit

Targets: Glutes, Calves, Quads, Hamstrings




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