The winter months often come paired with shorter days, colder temperatures, and plenty of unhealthy food options…all of which work in tandem to try and derail your fitness motivation. Here are two functional workouts you can do from the comfort of your own home in 15 minutes or less with just a little floor space and a household item.
Workout A requires no equipment and Workout B just requires an item you can carry (loaded suitcase, packed bag, a gallon of water, etc.). These workouts are designed to be done on alternating days but can be stacked as well. Be sure to allow 48 hours of recovery between two of the same sessions. As always, check with your healthcare provider before starting an exercise regimen.
Workout A:
Part 1 – Abs
30 seconds per movement for beginners, 45 seconds for intermediate, 60 seconds for advanced athletes, rest only when prescribed.
Leg Raise
Lie on your back with your arms at your side pressed to the ground. Hold your legs straight together 1 inch off the floor, raise them so your torso and legs combined to make a 90-degree angle at the top of the movement, lower back down to 1 inch off the ground, that’s one repetition.
Figure 8’s
Lie on your back with your arms at your side pressed to the ground. Hold your legs straight together 1 inch off the floor, point your toes and draw a figure 8 with your legs.
Rest – 30 seconds
Bicycle Crunch
Start from a seated position on the floor with your arms fanning outward, elbows bent and hands by your head (much like a traditional sit-up). Lean back and lift your legs an inch off the ground and begin alternating sticking one leg straight out and bringing the other leg close to your body bent with your knee creating an upside-down “V.” At the same time, rotate your torso fully so the opposite elbow gets as close as it can to your bent leg.
V-Sit Hold
Sit on the floor with your legs together, fully extended. Lean your torso back and bring your legs up together, straight out off the ground making a “V” with your body. Hold your arms out straight in front of you, angled upward for balance.
Rest – 30 Seconds
Rotating Windmill aka Twisting T
Start in a plank position (either from your hands or elbows, depending on capabilities), then rotate your body to the left and raise your left hand to the ceiling holding for a count of one. Rotate back to the start of the move and then repeat the rotation on the right side, raising your right hand toward the ceiling, holding for one count, and then rotating back to the start. Make sure your feet to your head are in a straight line throughout, with no sagging hips. At the top of each rotation, attempt to get the raised arm as straight as possible.
Serratus Plank
Begin in a forearm plank position raised on your toes with your spine neutral and hips engaged (not sagging to the floor). Press down to the floor much like a pushup motion, extending your shoulder blades. Your feet and arms will stay in the same position with your torso rising up slightly. Hold at the top of the movement and then lower back to the starting position.
Part 2 – High-Intensity Interval Training
Perform 3 rounds as a circuit at max effort. Each move is 30 seconds. Rest only when prescribed.
Jumping Jack
Just like PE class.
Lateral Hop
Start with your inside leg off the ground at a 90-degree angle standing solely on your outside leg. Spring off of your standing foot and move laterally, switching legs midair, landing on the opposite leg with the leg you just jumped from now in a 90-degree angle off the ground. Imagine you are hopping over an obstacle or puddle. This move is similar to an “ice skater.”
High Knee Run-In-Place
Knees up, toes up, aim for a 90-degree angle at the top of the movement.
Rest 30 seconds then repeat.
Workout B:
Perform as a circuit, do not rest between movements. Hold for one count at the top and bottom of each movement. Recommendations for items with a handle include a heavy suitcase, full backpack, loaded grocery bag, gallon container full of liquid, etc.
4x
Body Weight Squat – 10 to 12
Pushup – As Many As Possible
Glute Bridge (aka Hip Thrust or Hinge) – 10 to 12
Single Arm Bent Over Row (using an item with handle) – 10 to 12 (each arm)
Single Arm Carry (using an item with handle) – 20 to 40 steps per loaded side (40 to 80 total steps)
