One of the main reasons why I don’t exercise is time. I kept telling myself that I didn’t have time for a full 30 minute work out. I didn’t have time to make it to the gym, I would do it “tomorrow”. I am not the only one right?
Someone reminded me that 15 minutes is only 1% of your day, ONLY 1%! We can each devote 1% of the day minimum to exercise, right?
This is totally doable. And small changes, made consistently over time, lead to big results. Picking one of these easy fitness routines and doing a mini-power workout for 15 minutes a 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.
Baby step to a full 30 minute routine with 15 minutes every morning. You can repeat with another 15 minutes at night too!
15 minutes of your day is essentially 1% of your day. We ALL can devote a minimum of 1% a day to our health, right??
Here are 15 exercises that can burn calories and build lean muscle – all with minimal equipment. All at home.
Power Up for [15-15-15]5.
15 Lunges, 15 Jumping Jacks, 15 Sit-ups – Repeat five times. This is one of my favorite rotations. It isn’t easy to get bored and by the end I am definitely feeling the burn.
It is important after working out to replenish your body with amino acids and protein. Burt’s Bees has a new line of protein shakes that contain a complete essential amino acid profile.
Walk it Out.
Power walk a mile. In fifteen minutes walking 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.
1 on 1.
One Minute of holding a plank in position followed by a minute of running in place or jumping jacks. Repeat until your 15 minutes is over.
5 Songs, on average is 15 minutes. Dancing for 15 minutes burns between 100-150 calories!
Not just protein!! Each Burt’s Bees protein shake comes with 25% of your recommended daily intake of vitamins from real fruits and vegetables!
Seriously, this is an amazing, fast workout! It requires no fancy equipment and your newly toned abs and legs will thank you!
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 a routine walk will help build muscle mass.
Bike 5 Miles.
How far is 2.5 miles from your house? Each morning power bike there and home again. The rush of wind helps wake you up and get your into the mental “zone” for your day.
Alternate between V-sits for 30 seconds, 30 Seconds of Burpees, 30 Seconds off. 10 Repetitions of these and you have had an intense full-body workout.
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 backwards. You can add to your stair routine with step push-ups, lunges from the bottom of your stairs.
Grab a pair of dumbbells, or if you don’t have any you can use a pair of heavy cans. Do arm curls, overhead presses and lunges, while carrying your weights.
Chairs, Chairs, Chairs.
Using a chair, step or jump up onto the seat of the chair and back onto the ground, do this for two minutes, then stop and do a minute of lunges, a minute of planking, a minute of dips. Your body will thank you!
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.
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 kicking burns on average 150 calories!
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.
Give it 100.
This was my hardest workout! Have a pal (or your kids) join you! Pick a single exercise and do 100 of them! 100 Jumping Jacks, 100 Situps, 100 leg lifts, 100 steps, anything at 100 in 15 minutes will burn.
Fire the Yard Boy.
Don’t forget your yard and home! Mowing your own yard, raking the leaves and shoveling snow are all great workouts and all serve a double purpose – 15 minutes and your yard looks better and you are closer to fit!
Enjoy Protein as an After Workout Nutrition Shake
After your workout 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 in the list, I know what I am eating! AND 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 a mere 15 minutes of exercise to your daily routine and replacing a snack with a protein-drink, will have lasting life change.
This is a sponsored conversation written by me on behalf of Burt’s Bees. The opinions and text are all mine.