Ari said: @Tal
I’m not familiar with them. What do you like about them? Why would somebody possibly dislike them?
I like a lot of the instructors and the positive reinforcement they offer in their workouts. They have great personalities and offer efficient quick workouts that I normally couldn’t force myself to do. As I’m bad at maintaining breaktime between sets.
Some people don’t like them cause it’s ‘Peloton Cult’. There are also people who say they are a bad company who don’t respect workers and are elitist.
15 minutes is short but you could smash out a quick rotation. Something like 10 X pushups, 20 X situps, 30 X squats. Rest 30 seconds. Rinse and repeat. Doing that one day and doing pull-ups and dips the next and alternating them for a while would be decent. Every week or so you can change up the exercises with a different pushup variation, different core exercise like leg raises/planks/hollow holds, and instead of squats try forward lunge/reverse lunge/pulses/step ups etc.
https://youtu.be/NMSOpenaNRM this is my go-to quick workout although it’s only 10 minutes! Sometimes I’ll do it twice. I think it’s pretty good; it has given me good results.
If you’re trying to lose fat, you don’t need to worry too much about how you’re splitting your workouts, especially if you’re doing ‘HIIT’ exercises like mentioned below. What you do want to do is make sure you’re having rest days, sleeping 7+ hours, and eating a caloric deficit.
No equipment:
Burpees
Push-ups/Negative push-ups
Mountain climbers
Bear crawl
Jump squats
Jumping lunges
Plank
Run/jog (you can get 1mi out of a 10min run!)
Also, TONS of core exercises that you can look up or use YouTube to make it fun. You only have 15min so explosive no-equip exercises (basically HIIT) will do for the 15min breaks.
Some equipment (you can use a gallon of water or any random stuff really)
I go to the gym and so I split my workout for 2 lower body and 2 upper body days (for maintenance). I need to lose 6 more pounds so I am running EVERY time I workout.
If I have to workout at home I do kettlebell swings, lunges, functional exercises, anything listed above and jog or use the Jump rope.
I suggest writing down all of the exercises you are able to do at home with your available equipment, then pick 4 of them to do in your 15 min window, 2 upper body and 2 lower body.
Then create a reasonable number of reps of each exercise to be completed in one 15-min session, multiply by 12, and make that your monthly rep goal to keep you motivated not to skip. From here, do an exercise circuit (upper/lower/upper/lower) and track your progress on a whiteboard or phone app.
Routine: Shut laptop, do 2 rounds of the circuit: 10 pushups, 10 lunges (5 each leg), 10 dumbbell curls, 10 air squats.
The next month if you wanted to scale, you could add more weight or more reps. I think 15 min would even be enough for a quick warmup too (jumping jacks, 3-5 min jog). You already have a cue to start when you shut your laptop, but a routine like this could also be paired with other cues like finishing coffee, feeding pets in the morning, or getting home from work. I wrote a blog post explaining this in more detail. Hope this helps!
It’s awesome that you’re looking to make the most of your breaks with a quick and effective workout routine. Based on your goals and the time you have, it might be beneficial to mix complementary exercises within your 15-minute window. This approach can help target different muscle groups and keep your workouts balanced and engaging.
I’d like to suggest checking out our app, Aries: Fitness (https://apps.apple.com/us/app/aries-fitness/id6505043030). We offer personalized workout plans that you can easily fit into your schedule, including routines perfect for short, home-based workouts. You can explore different exercises and find the best routine to suit your needs, whether it’s push-ups, squats, or a mix of various exercises.
With our app, you can create a structured plan that helps you stay consistent and gradually build up your fitness level. Give it a try and see how it can support your fitness journey!
Minimalist RR might do you for a start, but I wouldn’t expect to see serious weight loss unless you change your diet.
I also don’t see a reason to limit your exercise to 30 mins a day. I mean it’s a start, but you’re saving at least half an hour a day by not commuting, you usually get almost an hour’s worth of breaks in an 8-hour shift, and you could get up or walk around your workspace any time unless you drive a bus or something (which I’m pretty sure they don’t do WFH yet). Why not do 5 mins of movement every hour?