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15 Minutes Total Body Fitness Workout

A fit and healthy body is everyone’s dream whether you are size 0 or size 6. We wish to take you one step closer to your dream by sharing with you a 15-minute Total Body Fitness Workout.

Step 1: JOGGING IN PLACE (Warm Up)
Jogging in place doesn’t require additional gym equipment and can be performed within the temperature-regulated confines of your own living room. This easy-to-do exercise increases heart rate to regular fat-burning capacity. It can also complement additional exercises, such as push-ups and planks, to form a complete workout. You also don’t need to be a fitness expert to jog in place. Simply find a suitable spot within your home and make sure you have enough space to lift your knees in cyclical motion. Jog in place for segments of five to 10 minutes before briefly resting for 120 seconds. Perform three sets of jogging in place to satisfy normal cardio output.

Step 2: CRUNCHES
Level 1: 3 sets of 15 each
Level 2: 5 sets of 15 each
Level 3: 7 sets of 15 each
Rest time in between sets: 2 minutes

Picture: http://simplenaturalsolutions.com/best-ab-workout-routines-to-do-at-home/

Performing crunches don’t require any of those fancy gym equipment. All you need is some space and a will to stay fit. Not only doing crunches helps you in getting a toned and ripped mid-section but it also strengthens your stabilizer muscles like spinal erector muscles. Moreover, crunches benefits stomach health too. It helps people suffering from regular constipation by inducing bowel spasms and triggering the bowel movement.

Step 3: PUSH-UPs
Level 1: 3 sets of 15 each
Level 2: 5 sets of 15 each
Level 3: 7 sets of 15 each
Rest time in between sets: 2 minutes

Picture: https://static1.squarespace.com/static/55f9c9abe4b09e993da5f156/t/58b55b04f5e231aa75f2eb94/1488280333975/

Women have less upper body strength and muscle mass than men. Push-ups strengthen a woman’s forearms, the biceps and those hard-to-tone triceps on the back of the arms. The pectoral, or chest, muscles are also strengthened for a firmer breast area. The shoulders and upper back get a challenging workout because you must raise and lower your body using your arms, shoulders and upper back muscles. You can adjust the position of your hands on the floor to focus more energy on your chest or shoulders. Other than the upper body push- ups are a great way for core stability. It is your ability to control the movement and posture of your torso. Exercises that strengthen the core muscles improve the stability of your body. Women who do push-ups will experience core strengthening, which stabilizes the core for better posture and balance. Push-ups work a woman’s abdominal muscles without twisting or moving the spine. Your spine remains stable throughout the exercise so that strengthening is focused on the arms, chest, upper back and core. Squeeze your abs tight when doing push-ups for a thorough workout of your core muscles.

Step 4: SKIPPING
Level 1: 3 sets of 30 each
Level 2: 5 sets of 30 each
Level 3: 7 sets of 30 each
Rest time in between sets: 2 minutes

Step 5: Lunges
Level 1: 3 sets of 20 each
Level 2: 5 sets of 20 each
Level 3: 7 sets of 20 each
Rest time in between sets: 2 minutes

Picture: https://kawaiibeautyjapan.com/article/4226/5-gerakan-mengecilkan-paha-dan-betis-untuk-kamu-malas-dan-olahraga

Step 6: Plank Holding
Level 1: 3 sets of 20 seconds
Level 2: 5 sets of 20 seconds
Level 3: 7 sets of 20 seconds
Rest time in between sets: 2 minutes

Picture: https://www.spotebi.com/exercise-guide/plank/

 

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