15-Minute Exercises you can do at Home Every Day
We all know exercise is important, but making time for a full workout in today’s busy world can thwart the best of intentions. We’ve collected some workout routines you can do in 15 minutes or less, helping you keep fit and healthy without spending hours at the gym.
Benefits of Daily Exercise
Exercising every day is easy once you get into the habit of it. Placing your home workout equipment in sight of your bed can help you remember your intentions and exercise as soon as you wake up. Even a small amount of exercise each day can have huge benefits.
Dedicating time to 150 minutes of physical activity every week is recommended by the NHS, the WHO and the UK Chief Medical Officers. If you mix 15-minute workouts into your schedule alongside 30-minute workouts on at least 3 days per week, you’ll reach this target. Find a balance that works for you.
Reasons to build a daily exercise habit include:
Improved physical health: Daily exercise can improve overall physical health by reducing the risk of chronic conditions such as heart disease, stroke, diabetes, and certain cancers. It can also help manage weight, reduce blood pressure, and improve cholesterol levels.
Improved mental health: Exercise has been shown to have a positive impact on mental health, reducing symptoms of depression, anxiety, and stress. It can also improve mood, increase self-esteem, and promote better sleep.
Increased energy and stamina: Regular exercise can increase energy levels and improve stamina, allowing you to perform daily activities with greater ease. It can also help improve athletic performance and reduce the risk of injury during physical activities.
There are so many reasons to commit to exercising every day, but can you really get a good workout in just 15 minutes?
Yes! Here are some great examples of how to work out at home in a short amount of time.
4x 15-minute home workout routines
Don’t forget to warm up before you exercise, and stretch it out afterwards to avoid injury or inflammation.
15-minute Dumbbell Sets
We’ve split these up into 5-minute circuits, based on the areas they challenge. Between each 60-second set, take a 15-second break. You can
Each dumbbell circuit is accompanied by a video showing the correct form and posture for each of these exercises, so you can learn to perform them safely.
Chest, Back and Shoulders
- Dumbbell Fly x 60 seconds
- Unilateral Press x 60 seconds
- Plank Row x 60 seconds
- Dumbbell Row x 60 seconds
Bicep Focus
- Across Body Curls x 60 seconds
- Drag Curls x 60 seconds
- Hammer Curls x 60 seconds
- Wall Rested Curls x 60 seconds
Dumbbell Leg Circuit
- Hamstring Curls x 60 seconds
- Calf Raises x 60 seconds
- Goblet Squats x 60 seconds
- Romanian Deadlift x 60 seconds
JLL Recommends: Neoprene Coated Dumbbells
15-minute KettleBells Work Out
A Kettlebell is a round cast iron weight with a handle used for strength and conditioning exercises. Kettlebell workouts offer benefits such as improving cardiovascular health, increasing strength, and promoting fat loss. As always, it is important to ensure proper form and gradually increase the intensity of your workouts to prevent injury. We recommend starting with a lighter kettlebell if you’re a beginner.
Warm-up:
- Arm Circles – 30 seconds
- High Plank Shoulder Touch – 30 seconds
Work-out:
- Kettlebell Swing – 2 sets of 10 reps
- Kettlebell Press – 2 sets of 10 reps (each side)
- Bent-Over Kettlebell Row – 1 set of 10 reps (each side)
- Reverse Lunges – 1 sets of 10 reps
- Thruster – 1 sets of 10 reps
- Kettlebell Deadlift – 2 sets of 10 reps
- Kneeling Single-Arm Hold and Stand – 2 sets of 10 reps (each side)
Cool Down:
- Cat Pose – on hands and knees, stretch your back upwards curving your spine towards the ceiling
- Child Pose – sit back on your knees and lean forwards, head on the floor, to stretch your back and triceps.
- Downward Dog – keeping hands on the floor, lift your hips so that you’re in an upturned V shape. Walk your heels so that you stretch your hamstrings well.
Take a look at our kettlebell exercise videos on Youtube to see some more examples and understand form.
15-minute Barbells Exercise Routines
Barbells are a convenient and versatile tool for building strength and stamina, improving muscle definition and bone density and getting a great workout. They are one of the most convenient pieces of home gym equipment, so a worthwhile investment if you’re looking for ways to maximise your strength. Take a break of 15 seconds between each exercise to get the best out of these barbells exercises.
- Squats x 60 seconds
- Deadlifts x 60 seconds
- Bent-over Rows x 60 seconds
- Bicep Curls x 60 seconds
- Tricep Extensions x 60 seconds
- Overhead press x 60 seconds
- Lunges x 60 seconds
- Romanian Deadlifts x 60 seconds
- Upright Rows x 60 seconds
- Lateral Raises x 60 seconds
- Reverse Grip Curls x 60 seconds
- Seated Military Press x 60 seconds
15-minute Yoga Workout for Beginners
The most well known yoga workout which many people start with comes from Hatha Yoga and is known as the Surya Namaskar, or Sun Salutation. The purpose of this yoga flow is to warm up and invigorate the body by harmonising movement and breathing in rhythm. Traditionally performed in the morning, this practice is begun with a deep bow of gratitude towards the rising sun, before turning away to receive the sun’s stimulating energy on your spine.
The Surya Namaskar can be performed at your own pace, but one round usually lasts approximately five minutes. Performing the Sun Salutation three times will give an invigorating 15-minute yoga practice to start your day.
- Begin by standing straight, feet at shoulder width and arms relaxed.
- Breathe in and out, and bring your hands together by your heart.
- Breathe in and reach up to the sky, hands together. Do not arch your back. Hold for 2 breaths.
- Breathe out and bend forwards from the hip, letting your palms reach towards the floor. Bring your chest towards your thighs. Hold for 2 breaths.
- Place your hands on the floor. Breathe in and extend your right leg behind you in a lunge position
- Breathe out and bring your left leg out behind you until you are in plank position. Hold for 2 breaths.
- Breathe in and lift your head and shoulders up so that you are looking forwards, with your back arched in Cobra position. Hold for 2 breaths.
- Breathe out and lower your head and shoulders, lifting your hips up towards the sky so that you are in an upturned V shape, legs and arms straight. This is known as Downward Dog position. Hold for 2 breaths.
- Breathe in and bring your right foot forward so it is next to your right hand, leaving your left knee on the floor. Hold for 2 breaths.
- Bring your left foot forwards and bend, looking between your knees with your head pointing towards the floor. Hold for 2 breaths.
- Breathe in and straighten up slowly, one vertebra at a time.
- Breathe out and reach your hands towards the sky. Hold for 2 breaths.
- Breathe out, bringing your hands together in front of your heart.
- This completes half a round. A full round repeats this, leading with the left leg to exercise opposite muscles.
After you complete 3-4 rounds, rest in corpse pose, lying flat on the floor and focusing on steady breathing.
Conclusion: Choosing Gym Equipment for Home
Investing in gym equipment for home can be a good idea to get your 15-minute daily workout habit locked in. You won’t have to travel to exercise in the way you want, you can choose exactly the type of equipment that’s perfect for you and there are plenty of adjustable models available so you can be confident in your purchase.
At JLL Fitness we stock quality home gym equipment, including barbells, dumbbells kettlebells and yoga equipment that you can buy online.
Christopher Holloway
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