Do these two gifs sound like you? Then keep reading my friend! HC JMU has you covered!
We all have said or experienced a lack of motivation for getting back in shape, but there really are only two excuses for not working out, you’re either lazy or you just don’t want to do it period. People who say they don’t have time are lying! If you have time to watch TV or be on social media, you have time to work out. It’s a basic balance of time that you’re lacking. BUT FEAR NO MORE! I’m going to give you TWO 15-minute workouts that you can do anytime—and if you do them 15 minutes a day, you will start to notice more definition in your muscles in just TWO weeks! That’s not bad at all, y’all! And there’s no equipment required for any of it! (You can add weights to certain things if you want, but it’s not necessary.)
Ok, so here we go! Each workout is 15 different STANDING moves that you do for one minute each! Do them with full effort for best results and I promise you’ll love yourself for it.
Workout 1: Cardio Focus
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Burpees
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Plié squats
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Jumping Jacks
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Tuck jump burpees (burpees with a tuck jump at the end instead of a star jump)
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Mountain climbers
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Squatting torso twists (squat and twist JUST your torso alternating each side)
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Burpees
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Jump lunges left (Do a lunge on the left like normal, then bring your knee to your chest when you come up)
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Jump lunges right
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Right side crunch (STANDING bring your right elbow to your right knee and CRUNCH it up!)
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Left side crunch (same as right but on the left side, obvi)
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Burpees
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Squat and Reaches (this is a great move for level changes! Squat and reach alternating each side)
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Box Jump (it’s not as hard as it sounds, promise. Jump diagonally left on one foot, then jump right with the other foot, jump backwards diagonally left on the other foot, then jump right on your other foot—repeat for that whole minute! The faster you go the more your quads will burn and your heart rate will go up!)
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Finish it out with BURPEES!
Workout 2: Whole body toning!
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Squats to the right and lift your left leg
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Squats to the left and lift your right leg
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Calf raises with toes pointed forward
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Calf raises with toes pointed out
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Calf raises with toes pointed in
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Standing butt busters left (hands on hips, lift your left leg straight back, NOT bending forward or to the side)
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Standing butt busters right
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DEEP squats with arms up!
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Golf ball circles (Bend your arms at the elbows and pretend you’re holding golf balls and make small TIGHT circles with your arms, half way through circling the opposite direction.)
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Volleyball circles (The same as golf balls, but BIGGER circles. Still keeping them TIGHT.)
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Knee lift torso twists (bring your elbow to knee turning the opposite direction of your knee and alternating each time)
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Side leg raises (point the toes when going up, and flex coming down. The SLOWER the better.
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Right leg lunges
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Left leg lunges
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Squat it out y’all!
For BEST results:
- Hold your core TIGHT the ENTIRE time!
- Stay hydrated—WATER is the key!
- Keep your body as aligned as possible, you really don’t want to be leaning or you’re not getting the best results possible
- BREATHE!!!!! Inhale through your nose and out through your mouth
- Eat balanced meals. Sugar is ok, in MODERATION.
Good luck!