How To Pack a Lot of Fitness Into 15 Minutes

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Want a quick, yet powerful fitness routine for those super busy days?

Of course you do!

We all have hectic, busy schedules, so it feels great to know that you can pack a lot into a fitness routine that takes less than 15 minutes. Here’s how a short, slow strength/aerobic series works. You do the exercises as slowly as you can. The first inch should take about two seconds. Since you’re not using any momentum, it will be very difficult to complete the full movement in less than 7-10 seconds. Perform each exercise to muscle failure, i.e. till you can’t do another rep, then move right to the next exercise without more than a breath or two in between. This series targets a different muscle group with each exercise, so that in a short 10-12 minutes you get several muscle groups – perfect for all of us “superwomen!”

1. Push-ups can be done military style or on your knees. They are great for building lean muscle and strengthening your entire upper body. Just remember that if you are on your knees, your feet need to be off the floor several inches to assure proper form. Count to at least 4 or 5 on the way down and repeat on the way back up.

2. Squats are another great strengthening exercise, this time for the knees. Here’s a link to my “Super Squats.” These are held for ten seconds, but listen to your body and if you need to start shorter, do that.

3. Super Crunches are the last of the three that I recommend you start with. A Super crunch begins lying on your back with your knees bent and feet flat on the floor. Inhale first and then on an exhale slowly bring your head, neck and shoulders slightly off the mat until you feel that you are holding yourself up with your upper abdominal muscles. Make sure that your head is just resting in your hands with no tension in your neck and that you are not using your arms to lift your upper body. Pay attention to this position and make sure that you feel your upper abs engaged. Now remember that place and count slowly to 4 as you raise your upper body as slowly as you possibly can to your top position. Again, do not use your hands, feel your ab muscles contracting to raise you a little bit at a time, hold for two seconds at the top and then count slowly again to 4 as you lower to that same place where you feel your upper abs slightly engaged. Without resting or stopping, go right into your next 4 count as you slowly lift you upper body again, contracting your abs, hold for another 2 seconds and continue until your abs are yelling – STOP!

When you’re done with the Super Crunches, finish off by hugging your knees into your chest, rocking gently from side to side, then dropping your knees to the left, rest for a couple of breaths, repeat to the right.

Let me know how you like this quick routine, I’d love to hear from you!

Best of Health,

Kathi

Kathi Casey, “The Healthy Boomer Body Expert” is a renowned health coach, Amazon bestselling author, popular speaker and radio show guest; has appeared on Fox 23, ABC-8 Evening News, and produces her own TV show, “To Your Health.” Casey is a columnist, founder of The Healthy Boomer Body Center, and much more. Get to know her more at www.HealthyBoomerBody.com

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