How to Respond to Criticism – Learning from Dr. King

With the modern world full of responsibility, jobs, children, social media, and our own expectations, the  tendency for health priorities is… to GO.

Sure, these are very valid things that may deserve to take precedence (ahem, minus social media and a few other things…).

And yet, if we let our health and fitness slip altogether, it affects how we feel. And I’m pretty sure we all want to feel (and look!) our best with summer here.

Because you may not have time to get to a gym with your pressed schedule, check out these ideas to fit in fitness at home!

8 Home Workouts Under 15 Minutes

1) Burpees for Time 

As one of the most deceiving workout movements, these hit all areas of the body and are highly cardiovascular! They can be done ANYWHERE – outside, at home, in the gym, or a hotel room (I can attest; I did 100 burpees in a Munich hotel room 1 year ago post-train ride!).

Beginner = 30 burpees for time Intermediate = 50 burpees for time Advanced = 100 burpees for time

Instructions

1. Start in a standing position. 2. Jump down into a pushup position, and touch your chest to the ground. 3. Then, get back up and jump in the air, clapping your hands at the top.

2) 3 Rounds of Tabata

Another incredibly effective way to get in shape involves the tabata method. It’s so short, yet so intense that just 12 minutes of work can rev your metabolism for 36 hours!

Beginner – Tabata jumping jacks, tabata sit-ups, Intermediate – Tabata lunges, tabata squats, tabata sit-ups Advanced – Tabata burpees, tabata planks, tabata jumping squats

Instructions

1 tabata = 8 total rounds of 20 seconds of intense exercise 10 seconds of rest (4 minutes total for 1 tabata).

Note: There are several apps, like “HIIT Interval Timer,” with timers for a tabata workout! Or, try this  on your computer as your timer. 

1.  Set your watch/timer/ alarm for 20 seconds. 2. Start with the first exercise, and begin with the first round of 20 seconds of intense work. 3. After 10 seconds of rest, repeat for 7 more rounds. 4. Complete the remaining 2 tabata rounds without resting between rounds.

 3) Stairs

You can’t go wrong with stairs, and based on your fitness level, you can ramp it up or tone it down to achieve a challenging but rewarding workout.

Beginner – Walk up the stairs at a quick pace, and walk down the stairs at a slow pace to recover. Intermediate – Jog up the stairs, and walk down the stairs to recover. Advanced – Sprint up the stairs, and jog down the stairs to recover.

Instructions

1. Find a stairwell in your home, condo or apartment building, outside, or even in an office building. 2. Set your timer/watch/alarm for 15 minutes. 3. Ascend up the stairwell at an aggressive pace, and descend at a less aggressive pace. 4. Repeat for 15 minutes.

4) 10-Minute Circuit

As many rounds as possible in 10 minutes of:

5 Push-Ups 10 Squats 15 Sit-ups

Instructions

1. Set your timer for 10 minutes. 2. Complete as many rounds as possible of: 5 push-ups, 10 squats, 15 sit-ups

5) Go-Stop-Go: 15-Minute Circuit 

Complete the following interval circuit for 15 minutes:

1 minute of mountain climbers (for beginners, use a chair) 1 minute of rest

Instructions

1. Set your timer for 15 minutes. 2. Complete 1 minute of 3. Complete 1 minute of rest. 4. Repeat the intervals until the remaining time is up.

6) “Dirty Thirty” Workout 

30 pushups 30 squats 30 jumping jacks 30 lunges 30 30 sit-ups 30

Instructions

Complete the listed movements as fast as you can!

7) Dance Workout 

Rolling your eyes, are you? Dancing is exhilarating, heart-pumping, and endorphin-building! You can recruit friends or family to join you, of if you don’t want to be seen, close the door and put your headphones on.

Beginner – Dance to 1 song Intermediate – Dance aggressively to 2 songs Advanced – Dance aggressively to 3 songs

8) Power Yoga 

For those of you looking to get your zen on, there are plenty of free resources on the web. If you’re experienced, take 15 minutes and go through your favorite positions.

Or, if you would like more instruction, check out this power yoga video  (just cut it short if you don’t have 30 minutes).

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There you have it! Despite the busy-ness of the holidays, 15 minutes is completely attainable to invest in YOU and your health!

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