No time to exercise? Not anymore! Here are 15 different 15-minute quick workouts that you can do right at home. These 15-minute exercises will keep the workouts interesting and help you feel your best.
I don’t exercise…because I don’t have time to exercise. Or so I tell myself. “I don’t have time for a full 30-minute workout.” “I don’t have time to make it to the gym.” “I’ll do it tomorrow.” I am not the only one that does this, right?
Someone recently reminded me that 15 minutes is only 1% of your day, ONLY 1%! Can’t we find a way to each devote 1% of each day (at a minimum) to exercise?
Today I have 15 terrific at-home workout ideas that will give you a great workout – in just 15 minutes! I have found that picking one of these easy fitness routines and doing a mini-power workout for a quick portion of your day is life-changing.
Many thanks to Burt’s Bees for sponsoring this blog post. Burt’s Bees is introducing a new product line of protein shakes that will help provide nutritional boosts, replacing meals with a protein-dense, nutrient-rich meal alternative.
Quick At-Home Workouts You Can Do Anytime
Baby step your way to a full 30 minute routine with 15 minutes every morning. You can even repeat it with another round at night when your schedule allows. Let’s all devote a minimum of 1% of our days to our health!
Here are 15 exercises that can burn calories and build lean muscle – all with minimal equipment and all at home.
15-Minute Exercises: 15 Quick Workouts
Even as a busy mom, these quick at-home workout routines are totally doable. I’m a big believer in making small changes because small changes, made consistently over time, lead to big results.
1. Power Up Sets
This is one of my favorite rotations. It isn’t easy to get bored and by the end, I am definitely feeling the burn. Do 15 of each:
- Jumping Jacks
- Repeat the entire workout five times
Tip: It’s important to replenish your body with amino acids and protein after your quick workouts. Burt’s Bees has a new line of protein shakes that contain a complete, essential amino acid profile for just that purpose.
2. Walk it Out
Power walk a mile. Walking a mile as fast as you can without running will take you on average 15 minutes. You will be amazed at how much ground you can cover – and how your hips, thighs, and calves will feel.
3. 1 on 1
This is great for the kids to do too when they need to burn off some energy!
- 1 minute: holding a plank position
- 1 minute: running in place or jumping jacks
- Repeat until your 15 minutes is over
4. Dance Off
Love dancing? Believe it or not, dancing can be an amazing and quick workout. On average, 5 songs take about 15 minutes and dancing for 15 minutes burns between 100-150 calories. Would you care to dance?
Tip: Not just protein!! Each Burt’s Bees protein shake comes with 25% of your recommended daily intake of vitamins from real fruits and vegetables!
5. Jump Rope
Have you tried jump roping for 15 minutes? Seriously, this is an amazing, fast workout! It requires no fancy equipment and your newly toned abs and legs will thank you!
6. Book and Pack it Up
Add ten pounds of weight to a backpack and walk for fifteen minutes. The simple act of adding slight resistance by carrying a backpack filled with books to your routine walk will help build muscle mass.
7. Bike 5 Miles
How far is 2.5 miles from your house? Map out a route and power bike there and home again each morning. The rush of wind helps wake you up and get you into your “mental zone” for the day.
Alternate between 30 seconds of each:
10 Repetitions of these and you have had an intense full-body workout.
Remember: Small changes, when done consistently over time make a big impact.
Run up and down the stairs both frontward and then turn around and walk up the stairs backward. In the future, you can add extras to your stair routine with step push-ups in between sets of going up and down your stairs.
10. Weigh In
Grab a pair of dumbbells, or if you don’t have any you can use two heavy cans of food. Try this routine while carrying your weights – do 30 of each:
- Arm curls
- Overhead presses
- Repeat 2-3 times
11. Step Up
Using a chair, step (or carefully jump up) onto the seat of the chair and back onto the ground, do this for two minutes, then stop and do 1 minute of lunges, 1 minute of planks, and 1 minute of dips. Your body will thank you!
12. Speed Vacuuming
First, do a set of 15 push-ups and then vacuum as fast as you can in rows across your floor, do lunges and calf raises as you vacuum strips of your carpet. Go back over your floor two times making sure the whole room is clean. When it is, do another set of push-ups.
13. Kick It!
Kick and punch with your alternate arms, kick front, kick back, to each side, in the air, on the floor!! Kick it! 15 Minutes of Intense punching and kicking burns about 150 calories!
14. Do 100
This was my hardest workout! Have a pal (or your kids) join you! Pick a single exercise and do 100 of them! Ideas include:
- 100 Jumping Jacks
- 100 Situps
- 100 Leg lifts
- 100 Steps
- 100 Plank jacks
- 100 Mountain climbers
15. Fire the Yard Boy
Don’t forget your yard and home! Mowing your own yard, raking the leaves, pulling weeds, and shoveling snow are great workouts and all serve a double purpose – in 15 minutes your yard looks better and you are closer to being fit!
Tip: The ingredients in the Burt’s Bees Shakes are 70% organic, 100% plant-based, non-GMO, gluten-free, soy-free and dairy-free, and made without artificial sweeteners or flavors.
Are Protein Shakes Good for You After a Workout?
Short answer: yes! After your quick workouts are done, be sure to refuel your body with a protein shake.
The new product from Burts Bees contains lots of plant-based proteins to help repair and build muscles. I love that I can understand all the ingredients on the list – that way I know what I am eating! Plus, it is chock full of TONS of fruits and veggies!
Each scoop contains goodness from pumpkins, sweet potatoes, strawberries, spinach, flaxseed, sunflower seeds, and LOTS more!
When you are looking for an easy way to add more health to your diet, making two small changes will have massive long-term effects. Adding daily 15-minute exercises to your routine and replacing a snack with a protein-drink, will have a lasting impact.
This is a sponsored conversation written by me on behalf of Burt’s Bees. The opinions and text are all my own.
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- Best Winter Workout Tips to Stay on Track
- 16 Fun Exercise Goodies
- Mommy Workout Ideas (and Post-workout Treat)