As a health coach and working momma, I know being consistent with exercise can be tough! As the new year rolls around and we want to see change, I urge you to let go of BIG GOALS and start mini goals that are easier to add into your busy lifestyle.
My number one tip for busy ladies is making the MINDSHIFT that a workout needs to be an hour long to be effective. Instead of the one-hour workout, that is nearly impossible to squeeze in, add in a 15-minute workout “snack” instead.
15-minutes is doable.
15-minutes doesn’t require any gear.
15-minutes gives you quick success.
15-minutes will give you a boost in energy AND clarity AND stress
release.
Here are 3 15-Minute Workout Snacks you can do right now. Yep…right now!
15-Minute Workout Snacks
1. High-Intensity Interval Training (HIIT) Circuit:
Start with a 5-minute warm-up: March in place, do arm circles, and some light stretching. Then set a timer for 1 minute and perform each exercise as best you can, followed by a 15-second rest before moving to the next exercise.
- Jumping jacks
- Squats
- Push-ups (modified or traditional)
- Mountain climbers
- Plank
Repeat the circuit three times and end with a 2-minute cool-down by walking in place, gradually slowing down.
Check in and see how you feel!
2. Cardio Blast:
Start with a 3-minute warm-up: March in place, perform side steps, arm circles and light stretching.
Choose any cardio exercise you find fun:
- walking briskly outdoors
- jogging in place
- jumping rope
- dancing in your kitchen
- bringing your knees high
Do your cardio for 30 seconds, as best as you can, followed by a 30-second active recovery (e.g. walking or marching in place).
Repeat the cardio + active recovery intervals for a total of 10 minutes.
End with a 2-minute cool-down: Walk or jog in place, taking a moment to slow down, and finish with a few stretches.
Check in and see how you feel!
3. Strength and Flexibility Combo:
Start with a 5-minute warm-up: March in place, circle your arms, and stretch.
Do 1 minute of bodyweight exercises, you can pick a few of these:
- Squats
- Lunges
- Push-ups
- Tricep dips
- Imaginary chair
- Inchworm
- Donkey kicks
Follow each bodyweight exercise with 30 seconds of stretching.
Repeat bodyweight exercise + stretching for 10 minutes, choosing different exercises and stretches each time.
End with a 2-minute cool-down: Walk or jog in place, gradually slowing down, and finish with static stretching.
Check in and see how you feel!
Exercise Modifications
You can also modify or customize these 15-minute fitness snacks to fit your body. Everyone is unique, so the key is to find exercises and movements
that you enjoy and feel comfortable in your body. Take the time to check in after each 15-minute session to listen to your body as it's essential for you to fit your lifestyle needs and your body’s abilities.
Need help on how to modify your workout? Check out these suggestions:
1. Adapt the High-Intensity Interval Training (HIIT) Circuit:
- Reduce the intensity: Increase or decrease the speed or range of motion for each exercise to make sure can you still breathe through the exercise.
- Switch out the exercise: If certain exercises are too challenging, research other exercises that target the same muscle groups.
- Do only 1-2 circuits to start: Beginners can start with one circuit and gradually increase the number as you build strength and endurance.
2. Adapt the Cardio Blast:
- Choose low-impact options: If you have joint issues or limited mobility opt for low-impact exercises like marching in place, step-ups, or stationary cycling.
- Adjust the intensity: Increase or decrease the speed or range of motion (e.g. smaller arm circles, don’t raise knees so high… or lift higher if you want more challenge.)
- Shorten or lengthen intervals: When 30-second intervals are too challenging, start with 15-second intervals and gradually increase the duration when it feels better. Lengthen for more of a challenge.
3. Adapt Strength and Flexibility Combo:
- Modify strength exercises: Based on your strength and ability, you can modify push-ups by doing them on your knees instead of full push-ups on your toes. I’ve even done them against the wall when my arms are too tired. Squats can be done by sitting in a chair in order to build up strength and confidence.
- Adjust your stretch: Hold each stretch for a shorter or longer duration depending on your flexibility. Be kind to your body.
- Focus on specific muscle groups: If there are specific areas they want to target, they can choose exercises and stretches that work those specific muscle groups.
The goal is CONSISTENCY – Not intensity!
Start with what feels most comfortable in your body and work towards creating consistency over intensity. The focus is to work out more often during the week to get your body moving and circulation flowing – therefore creating the habit that will stick!!
Don’t worry about increasing intensity just yet as you don’t want to end up with muscles so sore that you don’t dare do the workout again.
AND…
When you do work out, you will get a boost of energy that will help you to keep going and be more consistent. It just works!
Need more inspiration or a bit of help?
Book time with a certified fitness trainer who can boost motivation by guiding you based on your unique situation. I love connecting with trainers who are passionate about trying new things AND also understand that each body is unique and does not push too hard to get started.
