The 5-4-3-2-1 15 Minute Workout to Tone Your Entire Body

It’s getting harder and harder these days to squeeze a workout in our daily routine. We all want to go to the gym everyday to work out and in a perfect world this would be possible but, we don’t live in a perfect world and with everyone’s tight schedules sometimes we just can’t seem to do it all and go to the gym! This results in us getting disappointed in ourselves and not having the feeling of satisfaction that we would have had if we went to the gym.

Every run counts. Every bit of junk food hurts. Do a few pushups. Run another minute. No mercy, it’s not a game, it’s your life.

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Jumping jacks

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

High Knees

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet

Front Kicks

Stand with your legs slightly apart, and your fists protecting your face. Bring your left knee up and extend your leg out in front of you. Repeat 4 times, then switch sides.

Lunges

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

Mountain climbers

Start in a plank position on your hands and feet. Keeping your left foot on the floor, bend your right knee towards your chest. Place your right leg to starting position. Keep your right foot on the floor, bend your left knee towards your chest.  Place your left leg to starting position.

Push ups

Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders ( if you are a beginner it’s ok to start on your knees until you get stronger). Make sure your body is in a straight line from your head to your knees, don’t sag down or raise your behind in the air. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.

Squats

Stand straight and part your feet to the width of your shoulders. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Triceps Dip

45 seconds. Place your hands behind you onto a bench, extend your legs and start bending your elbows. Lower yourself until your arms are at a 90 degree angle and then come back up.

Jumping Squats

You can do this exercise without equipment.  Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.

Plank

Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)  Tuck toes underneath feet so that all 10 toes lie flat. Extend legs and push up hips so that your body is in a straight line from shoulders to heels. Draw in your abs, squeeze your glutes, and keep your head in a neutral position that’s in line with your spine. Hold for 30 seconds.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

 

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