You may not find the idea of exercising very appealing,
especially when the workday or maintaining a home can consume
all your time and energy. Fortunately, there are routines that
fit everyone’s needs.
With these exercises you will be able to strengthen and sculpt
your body in only 15 minutes. Of course, you should be
consistent and try to do them 2 or 3 times a week. Remember
that a balanced diet is also necessary.
Don’t forget to warm up before starting and keep yourself
hydrated during the routine. Listen to your body!
The jumps are so simple but so effective. In addition to
increasing the heart rate, their movement is on a plane of
motion that is not often used, so the inner and outer thighs
become more loving.
-Start by standing with your legs together and your arms at
-Jump and land with your feet spread apart at the width of your
hips. As you jump, raise your arms outward and upward. Think
about jumping in an “X” shape.
-Return to the starting position. Repeat for one minute.
-Bend down with your feet a little further apart than shoulder
width and your hands on the floor.
-With the weight of your body in your hands, kick both feet
backwards, resting on the tips of your toes.
-Jump forward and propel your body upward in one quick motion,
landing in a standing position. Do 15 repetitions.
This exercise is about sliding your knees in and out from a
bent position. It will help you increase your heart rate while
developing strength and endurance in your torso. You should
stand firm so you don’t hurt your wrists, arms or shoulders.
-Start by raising your knee to hip level, then lower yourself
to the floor in a board position.
-Perform the basic movement, bringing your knee closer to your
chest and then out again.
-To increase your heart rate, try jogging for a count of 10
before switching to the other side.
-Take a step with your right foot to the side as you move your
right arm up and over your head, reaching as high as you can.
-Step back with your foot, then step forward with your left
foot, swinging your left arm above your head.
-Continue to alternate sides, moving as fast as you can,
without jumping, and swinging your arms to increase your heart
-To make it harder, deepen the lunge, speed up and add more arm
movement. Repeat for 30-60 seconds.
Oblique foot turns
-Stand with elbows bent and fingertips touching the back of the
-Raise your right knee to your chest and do forward abdominal
with your torso.
-Place your foot again and then go up through the spine.
-Repeat the same movement by raising the left knee. Alternate
for one minute.