@Talon
that doesn’t sound like a very healthy place to work, and I wonder if you really have to take your meetings sitting down… but you do you I guess.
Chris Heria has a bunch of YouTube videos for 20 min full body workouts that I’ve been doing 3 times a week, really have been seeing results in cutting fat!
Get a Kettlebell. Do 10 swings. 1 Get up. Rest and repeat until you have to get back to work. Aim for 100 and 10 (5 per side).
15 minute blocks of Density training.
Or.
10 down BW Squats paired with 1 up to 10 pushups. 55 reps each. Enjoy.
I used to use the Max Capacity app when I didn’t have time for a full workout. If you really go balls to the wall on the ‘as many reps as possible’ IMO it’s pretty solid, if somewhat unbalanced. If you’re using it as a base, you’ll need to fit pull-ups in there somewhere.
The 7 min workout x2! https://youtu.be/U6etLKswjq8 or Nourish Move Love on YouTube search 15-min workout.
For a short exercise I like to do an ab exercise I call ‘10 minutes of hell’. It’s actually not too bad, 10 ab exercises for 50 seconds with 10 second breaks. Afterwards do a short plank. You can adjust the break times to what suits your fitness level and it doesn’t matter if you screw up the exercises. It really gives my core a good workout.
Edit: I use an app called SmartWODTimer.
Set of pull-ups, set of dips, set of squats or lunges.
Repeat twice for a total of 3 sets of each.
For a fast and simple workout I would do circuit training. 15 minutes isn’t long enough for a strength training routine that involves long rest periods. What you want is a fast intense workout that hits all the major muscles.
Here’s an example. 3 sets of the following:
- 1min push ups
- 1min rows
- 1min squats
- 1min hip thrusts
- 1min rest.
Go for a walk, do some online short yoga workouts.
Get some resistance bands!
I’m not a scientist. But in wrestling, our coach told us to do pushups, body weight squats, and crunch/curls/planks on no rest intervals of various counting schemes.
Just do 1 set each of the recommended routine?
I do something similar every day: splitting up the pushes and pulls, squats and hinges, and 2 core days, and just do 2 out of the 3 (upper, lower, core) every day and never 3 consecutive days on the same body part. Takes me about 20 minutes with a quick warm up.
Ok now hear me out but plyometric workouts are the way to go if you only have 15 minutes.
First, whether it’s exercise, sleep, or eating habits, make modest and gradual changes that you can absolutely commit to sustaining for a lifetime. Start slow and easy for the first month or so of exercise, to get your body used to working again, and then slowly ramp things up.
Second, even before exercise, focus on your nutrition, and getting that squared away. Again, modest changes to proportions. Reducing simple carbs, etc while increasing vegetables and lean protein. I lost 60# and never worried too much about doing low fat whatever, but I also don’t overdo it, and rarely eat things like french fries, etc. I find a mix of healthy nuts with some granola and a few cranberries makes a pretty good snack that satisfies the mouth and the stomach.
For exercise, stick with walks for a few weeks, then add distance and speed, and maybe even a small backpack with some weight for a couple more weeks. After a bit more look into adding some LIIT workouts, and eventually (assuming you’re losing some weight and gaining some fitness), look to swap in some HIIT workouts. Your fitness will limit how fast and how long you can go.
I was already working out, but hadn’t lost weight. When I started losing weight at the beginning of the pandemic, I was at home, and lost most of my weight doing HIIT 3x/week, with jump rope, pushups, and plank-jacks on a 4-1/2 minute rotation (30s rest intervals). I could have easily swapped in squats or other exercises. To be clear, it took some work to get to 1 minute per exercise and 30s rest periods. At 60, at home, I lost 60 pounds, so you can absolutely do this.
Last thought. If you feel you’re giving it a good effort without losing weight, talk to your doctor about working up a blood panel (my thyroid was super duper low, so I just couldn’t lose any weight). Also, it takes a fair amount of actual work, so you should feel it. The reason I recommend starting really slow is to not over-do it and get discouraged and quit.
could do 15m of kettlebell work. or heavy clubs.
just throwing it out there, I get you may not want to get the equipment.
Find a workout that activates your whole body.
One workout could be a combination of deep squats and lifting a weight above your head when you’re in standing position. And holding the weight at chest level when squaring down.
Also. Tighten your stomach and buttocks while doing this to also improve posture and stability.
I use a jump rope for a quick cardio sesh. There are loads of 15 min or less routines on YouTube.
I tried these 2 workouts which will really give you major gains.
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Squat pushup and burpees in reps of 30 then 20 then 10. Take 1 minute rest after the first set. Start with 15 10 5 initially and build up to 30. Then start decreasing rest.
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Squat and run: squat 10 and 400 meter run in a part. Start adding weight to squat. No rest in between.
the minimalist routine on this sub doesn’t take too long.