If one of your goals for the New Year is to start an exercise program or if you are looking to return to the gym after a long layoff, plan to start small. The main focus should be creating the habit of working out on a regular basis. You don’t have to commit to hour long workouts 7 days a week to start this habit. It actually only takes 10 to 15 minutes, 2 to 3 times a week to create enough of a pattern to build on. The workout below, along with a 2 to 3 minute warm-up and a quick cool-down, can have you in and out of the gym in 15 minutes.
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Start by warming up with either 2 to 3 minutes of intense walking, jumping jacks or jump rope, or a combination of all 3.
There are 2 ways to do this work-out.
First option is to use it as a circuit going from one exercise to the next and completing 10 reps of each exercise. Rest 30 seconds and repeat as many times as you can in 10 minutes.
The second option is as an EMOM (Every Minute On the Minute). You’ll need to use a stop watch or a timer for this option. Start the timer or stop watch and perform 10 to 20 reps of the first exercise. Rest until the timer or stop watch hits the minute mark then perform 10 to 20 reps of the second exercise. Repeat for all 10 exercises. If you are just starting out, use 10 reps to get a bit more rest between exercises. As you gain fitness, you can increase the reps until you can hit 20 for each exercise.
- Forward Lunges
- Mountain Climbers
- Narrow Squats
- In-Out Push Ups
- Russian Twist
- Ski Skater Hops
- Inch Worm
- Curtsy Lunge
- Plank Wide Narrow