Summer is the perfect time to get in shape and try something new or exciting. Here is a list of killer workouts that take no more than 15 minutes with very little equipment and you can do outside of the gym, at home, or wherever you feel most comfortable. Once you’ve picked your favorite exercise from this list, make it a part of your weekly routine!
1. Kettlebell Training
This is an excellent exercise for beginners who want to build muscle and strength simultaneously and become familiar with the basic exercises that kettlebell training entails. This can only be achieved by enrolling in a beginner kettlebell program.
2. Yoga for Beginners
It doesn’t matter if you’ve never done yoga before, as this exercise will have anyone feeling like they’re at the top of their game in just 8 minutes. It’s a great way to get in touch with your body and relieve stress while toning, lengthening, and strengthening. Stand in Mountain pose, then lower yourself onto the floor, ensuring that your back is pushed away from the ground and your arms are bent to form a “T.” Take your time as you fold forward, making sure that you’re in an upright position before going over to the other side.
3. 16-Minute HIIT Circuit
If you feel like you have an excuse for not working out at least three times a week due to time constraints or other commitments, this circuit will show you that exercising regularly doesn’t take up so much of your day. It’s high-intensity interval training (HIIT) that lasts only 16 minutes and is ideal if you want to shed a few pounds or build muscle while shredding fat fast.
Plank pose is one of the most effective core strengthening moves you can do, but it’s also a perfect way to get a quick workout at home or in the office. Placing your forearms on the floor while keeping your body upright, this exercise targets your abs, back, and glutes while helping improve flexibility and balance.
5. The Push-Up
If you want to add muscle tone to your arms and shoulders, this move is excellent for strengthening your upper body. This push-up variation is an entire body exercise that targets the upper and lower body all in one. Start in the plank position with your elbows bent and your butt squeezed, then lower yourself to the ground, one arm at a time, while keeping your hips lifted while being sure to breathe out as you go down.
6. The Burpee
This super-quick exercise builds strength, power, and endurance AND improves balance, coordination, and agility. Start in a push-up position, then jump your feet out to the side, landing on your hands as you jump back to start. Repeat this motion, jumping your feet back to an elevated position before jumping forward into a push-up position. Staying in the same elevated position and lowering yourself down one last time before repeating the entire sequence, landing first on your toes and then stretching out flat onto the floor.
7. Bodyweight Squats
This drill helps improve balance, core strength, and flexibility while targeting the inner thighs, hips, glutes, and hamstrings. It’s also great for anyone with knee issues, as it provides a low-impact exercise that is easy to modify. To begin, stand with your feet shoulder-width apart, bend your knees, and thrust your hips forward until you’re seated. Straighten your legs until you stand again before repeating the sequence for three sets of 15 reps each.
8. The Lunge
This exercise gives you a total body workout while targeting your lower muscles and improving balance and stability. Start standing with your feet hip-width apart, then step forward with one leg to lower yourself into a lunge until your front thigh is parallel with the floor. Return to start and repeat on the other side.
9. The Jumping Calf Raise
This is one of the best lower body strengthening exercises available, and it’s also great for improving balance and coordination. Start on all fours, then raise your body into a pushup position while simultaneously raising your toes to the ceiling.
By doing any of these killer workouts at least three times a week, you’ll get in great shape and feel more energized, invigorated, and prepared for the summer months ahead.