Category: Workouts

You want to workout but are short on time? Try this energizing punch of High Intensity Interval workout in just 15 minutes. This quick and effective workout is your ticket to a more energized day, We’ll be combining a short warm-up to get your blood flowing, followed by a 10-minute HIIT (High-Intensity Interval Training) blast to get your heart pumping, and finally, a cool-down to stretch it all out. Let’s get started!

The Workout

Warm Up (3 minutes):

• Arm circles (forward and backward) (30 seconds each): Pretend you’re making giant circles with your arms, forward for 30 seconds, then switch and make those circles go backward for another 30 seconds. Easy, right?

• Side bends with arm reaches (30 seconds each): Stand with your feet shoulder-width apart. Reach your right arm high overhead as you bend to your left side, feeling that nice stretch. Hold for 30 seconds, then switch sides and reach with your left arm as you bend to your right.

• Jog and Arms pull in (30 seconds): Light jog in place for 30 seconds, but add a little twist! As you jog, pull your arms in towards your chest with each step.

• Paad Hastasana (forward bend with arms overhead) (30 seconds): Stand tall with your feet hip-width apart. Reach your arms straight up overhead, interlocking your fingers if you can. Now, slowly hinge at your hips and fold forward, reaching your hands towards the ground (or your shins if you can’t reach all the way). Hold for a nice 30-second stretch.

HIIT Exercises

(10 minutes – 30 seconds work, 30 seconds rest):

Alright, now that you’re warmed up, it’s time to get your heart pumping with some HIIT exercises! We’ll alternate between exercises with 30 seconds of work followed by 30 seconds of rest. Ready? Here we go!

• Swing squats: Stand with your feet shoulder-width apart, arms out in front. Squat down as if you’re going to sit in a chair, then explosively push back up to standing, swinging your arms back as you rise. 30 seconds of squats, go!

• Glute kicks: Get on all fours with your hands shoulder-width apart and knees hip-width apart. Keep your core engaged and lift one leg straight back up towards the ceiling, squeezing your glute at the top. Lower your leg back down and repeat with the other leg. 30 seconds of kicking that booty!

• Standing Abs: Stand tall with your feet hip-width apart. Engage your core and lean back slightly, reaching your arms straight out in front of you. Now, pull your arms in towards your chest like you’re doing a crunch, and then extend them back out. Keep your core tight throughout the entire movement. 30 seconds of working those abs!

• Plank with shoulder taps: Get into a high plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Now, alternate tapping your right and left shoulder with your opposite hand. 30 seconds of holding that plank strong!

• Mountain climbers: Get into a high plank position again. Now, bring one knee towards your chest, then quickly switch legs and bring the other knee in. Keep your core engaged and alternate legs as fast as you can comfortably go. 30 seconds of mountain climbing!Repeat this circuit (Swing squats, Glute kicks, Standing abs, Plank with shoulder taps, Mountain climbers) 2 more times for a total of 3 rounds!

Cool Down

(2 minutes):

Phew! We crushed that HIIT workout! Now let’s cool down and stretch those muscles to prevent any soreness.

• Hamstring Stretch in Supine (30 seconds each leg): Lie on your back with both legs extended. Loop a towel or yoga strap around one foot and gently pull it towards you until you feel a stretch in your hamstring. Hold for 30 seconds, then repeat with the other leg.

• Overhead arms stretch (30 seconds): Reach your arms straight up overhead, interlocking your fingers if you can. Gently press your palms upwards to feel a stretch in your shoulders and triceps. Hold for 30 seconds.

• Spinal Twist (30 seconds each side): Sit on the floor with your knees bent and feet flat on the ground. Place your left hand behind you and your right hand on your left knee. Gently twist your torso to the left, looking over your left shoulder. Hold for 30 seconds, then repeat on

Why Does This Work?

This workout combines several key elements for a well-rounded routine:

• Warm-up: Prepares your muscles for movement, reducing risk of injury and improving performance.
• Strength Training: Builds muscle mass, which boosts metabolism and helps burn calories even at rest.
• Power Exercises: Added power exercises will challenge your muscles for speedy moves; improves athletic performance.
• Stretches in Cool-down: Helps your body recover and prevents post-workout soreness.

Ready to power up your day?

Watch full workout

Congratulations! You’ve just completed a powerful 15-minute workout that will leave you feeling energized and ready to take on your day. Remember, consistency is the key! Aim to incorporate this workout into your routine 2-3 times a week for optimal results.

Bonus Tip: Feeling extra motivated? Increase the intensity by adding light weights to the squats and standing abs exercises. You can also modify the exercises to fit your fitness level. Repeat the whole workout to make it a 30 minutes session!

Let’s face it, carving out an hour for the gym can be a struggle. Between work, life, and that adorable cat video marathon you accidentally binged (don’t judge!), finding time to sweat can feel impossible.

But fear not, my fellow warriors! There’s a secret weapon in your arsenal: HIIT (High-Intensity Interval Training). It’s like a superhero for your workouts, packing a mega punch in a short amount of time.

What is HIIT?

Think of HIIT as a high-octane dance party for your body. You alternate bursts of intense exercise with short rest periods. It gets your heart rate soaring, your muscles burning, and your metabolism firing on all cylinders – even hours after you’ve finished!

The Science Behind HIIT

During HIIT, several physiological adaptations occur. Increased breathing rate and depth facilitate oxygen delivery to working muscles. Heart rate and stroke volume rise to meet the body’s elevated oxygen demands. Vasodilation (opening of blood vessels) optimizes blood flow to active tissues.

The cells’ mitochondria, the energy powerhouses, maximize oxidative phosphorylation, the process of burning carbohydrates and fat for fuel. Lactate and hydrogen ions accumulate in the blood, leading to the burning sensation experienced during exercise.

As a consequence of these adaptations:

• Cells become more oxygenated.
• Enhanced fat and lactate utilization occurs.
• The ability to produce energy aerobically at any intensity improves, leading to greater fat burning at rest and during exercise.
• Cells become more adept at energy production, ultimately elevating metabolism.

Steven Gourley, NZIHF

Science backed benefits of HIIT.

HIIT alternates intense exercise bursts with brief rest periods, elevating heart rate and maximizing energy expenditure during and after the workout. This approach is supported by research demonstrating its effectiveness in:

• Enhanced Calorie Burning: Studies suggest HIIT’s ability to elevate post-exercise oxygen consumption (EPOC), resulting in continued calorie burning even after the workout concludes. ([1, 2])
• Improved Aerobic Fitness: Compared to moderate-intensity continuous training, HIIT has been shown to be more time-efficient in enhancing aerobic capacity. ([3])
• Reduced Body Fat: Research indicates HIIT’s effectiveness in reducing overall and visceral fat (fat around organs). ([4])
• Enhanced Insulin Sensitivity: HIIT can significantly improve insulin sensitivity, which plays a crucial role in blood sugar regulation. ([5])

Ready to Get Sweaty? (Don’t worry, it’s the good kind of sweaty!)

This 30-minute HIIT routine will have you feeling like a calorie-crushing champion. Remember, adjust the exercises to your fitness level. It’s all about getting your heart rate up and having fun!

Let’s Get This Party Started (Warm-Up):

• Open your joints (2 Minutes): Do some gentle arm circles, leg swings, and body rolls to get your joints moving like a well-oiled machine.
• Light Cardio (2 Minutes): Jog in place for 30 seconds, then do some jumping jacks for 30 seconds. Repeat twice to get your blood pumping.

The HIIT Circuits (3 Rounds with 50-second work periods and 10-second rest periods, 50 second rest between circuits):

Circuit 1: Core Time!

• Butt Kick Blast-Off: Kick your butt high like you’re chasing a runaway cloud (50 reps).
• Standing Overhead Crunch : Reach for the sky with a crunch (50 reps).
• Side Crunch Shuffle: Work those obliques! Crunch side to side (25 reps each side).
• Criss-Cross Crunch: Touch opposite elbow to knee like you’re doing a secret handshake with your abs (25 reps each side).
• Toe Tap Twister: Tap your left toe with your right fingers by lifting your leg up , feeling the burn (25 reps each side).

Circuit 2: Lower Body Blast!

• Squat Party: Get low with those squats, like you’re greeting the fitness gods (50 reps).
• Lunge and Kick Combos: Lunge forward, then kick your other leg back for a double whammy (25 reps each side).
• Swimming Superstars: Belly on the floor, Pretend you’re swimming on land, arms moving fast (50 reps).
• Fast Biking Fury: Lie on your back, Feel the wind in your hair (or helmet, if you have one) with some rapid leg bike (25 reps each side).

Circuit 3: Full Body Frenzy!

• Mountain Climber Mania: Race up those imaginary mountains with your knees (50 reps).
• Child’s Pose Chill (Rest): Take a moment to breathe and recover.
• Knees In & Out: Work those inner thighs (50 reps).
• Downward Dog Disco: Move your hips in circles like you’re dancing in a downward dog pose (25 reps each side).
• Child’s Pose Chill (Rest): Relax and recharge.
• Fast Bicycle Crunches: Crunch those abs like you’re pedaling a super-fast bike (25 reps each side).

Cool Down (5 Minutes):

• Stretch it Out: Give your muscles some love with some gentle stretches.
• Gratitude Groove (Optional): Take a moment to appreciate your awesome body

Download Your Printable HIIT Workout: Stick this handy guide on your fridge for a quick reference.

HIIT workout with 50 reps of HIIT exercises. This workout will challenge your metabolism and take it to elevated level for 24 hours. You will feel energized and stronger after this. This is apartment friendly with no jumping needed. You just need a yoga mat and some water. Lets go!

Hey there, busy bee! Feeling like your legs need some love but short on time? This quick and effective 15-minute workout is your answer! We’ll target your legs and core, leaving you sculpted and feeling amazing – all without needing a huge chunk of your day. Don’t worry if you can’t knock out all the reps perfectly at first, that’s totally normal! Aim to do this workout 2-3 times a week, and you’ll be a leg-sculpting pro in no time.

Let’s Sculpt!

Warm Up (3 Mins):

• Arm circles (forward and backward): Get the blood flowing with some big arm circles, forward for 30 seconds, then backward for another 30 seconds. Easy peasy!
• Standing spinal twists: Loosen up your spine with these twists. Stand tall, arms out to the sides. Twist your torso to one side, then the other, for 30 seconds each.
• Jog in place: Get your heart rate up with a light jog in place for 30 seconds.
• Knee Drive (left and right legs): Engage your core with some knee drives. Alternate bringing each knee up towards your chest for 30 seconds each leg.
• Windmills: Stretch and strengthen your core with windmills. Extend your arms to shoulder level as you twist your torso to one side, then bring your arms down to the other side and repeat for 30 seconds.

Main Circuits (10 Mins):

• Squat to Press: Work those quads and shoulders! Squat down low, then press your arms overhead as you stand back up.

• Single Leg Squats: Challenge your balance and core! Stand on one leg, squat down, then come back up. Switch legs and repeat for 30 seconds.

• Curtsy Lunges: Add a twist to your lunges! Lunge to the side, then twist your torso towards the front leg for an extra core burn. Do this on both sides for 30 seconds total.

• Lunges & Twist (Left/Right): Feel the burn! Lunge forward with one leg, then twist your torso towards the front leg. Repeat on the other side for 30 seconds each leg.

• Squat Jumps: Get your heart rate up! Squat down low, then explode up into a jump. Land softly and repeat for 30 seconds.

Cool Down (2 Mins):

• Side Bends: Lean side-to-side feeling a stretch in your obliques. (30 seconds each side)

• Arm Stretch with Twist: Interlock your fingers, reach arms out, twist opposite direction, feel the stretch in your chest and shoulder. (30 seconds each side)

• Overhead Arms Stretch: Reach both arms up, press palms together to feel the stretch in your shoulders and triceps. (30 seconds)

• Deep Squats + Forward Fold: Squat low (think sitting back), open your knees wide, then reaching hands to toes (or shins) and lift your hips up coming in a forward fold position . repeat 5x.

• Runner’s Lunge: Lunge back, push front knee forward to stretch your quads. (30 seconds each leg)

• Seated Mountain Pose: Sit tall, press your palms together and reach overhead like a mountain ,stretch your arms and shoulders upwards. (30 seconds)

Why is this better than Running?

This workout hits multiple muscle groups at once, giving you more results in less time. It promotes muscle growth in leg area and helps burn fat. Plus, it’s lower impact on your joints, so you can skip the post-run aches!

How Often Should You Do This?

Aim for 2-3 times a week, with rest days in between to let your muscles recover.

Prefer to watch the workout?

Congratulations! You’ve just completed a powerful 15-minute workout that will leave you legs stronger and ready to take on your day. Remember, consistency is the key! Aim to incorporate this workout into your routine 2-3 times a week for optimal results.

Bonus Tip: Feeling extra motivated? Increase the intensity by adding light weights to the squats and lunge exercises. You can also modify the exercises to fit your fitness level. Repeat the whole workout to make it a 30 minutes session!

If you are looking for burning more calories without dedicating extra time on workouts, this bathroom fitness hack is perfect for you. This is your secret weapon for squeezing in exercise without sacrificing precious minutes.

How it Works:

It’s simple! Just print out these workout cards and stick them on your bathroom mirror. Every time you visit the throne, conquer a quick challenge before you leave. With each trip, you’ll be building strength, burning calories, and sculpting your body – all without stepping foot in the gym.

This program basically helps you finish everyday 

1. 50 Squats 
2. 50 Calf raises
3. 20 Wall Push Ups
4. 20 tricep Dips
5. 40 sec Jogging

Your Bathroom Workout Routine:

Beginner Level:

• Visit 1: Jog in place for 10 seconds, do 20 squats, and finish with 10 wall push-ups.
• Visit 2: Warm up with 10 seconds of jogging, then do 20 squats followed by 30 calf raises.
• Visit 3: Get moving! Jog for 10 seconds, do 10 squats, 20 calf raises, and finish with 10 triceps dips.
• Visit 4: Tone your arms with 10 seconds of jogging, 10 wall push-ups, and 10 tricep dips.

Pro Level:

Ready to up the ante? Try this:

• Visit 1: Jog for 10 seconds, do 40 squats, and finish with 20 wall push-ups.
• Visit 2: Burn those calories! Jog for 10 seconds, do 40 squats, then 40 calf raises.
• Visit 3: Mix it up! Jog for 10 seconds, do 20 squats, 20 calf raises, and 15 tricep dips.
• Visit4: Focus on upper body! Jog for 10 seconds, do 20 wall push-ups, and 15 tricep dips.

Why It Works:

• Consistency works: Regular, short workouts add up to big results.
• Time-efficient: Makes the best use of your bathroom breaks within 30-40 seconds.
• Convenience: No dedicated workout space needed. Your bathroom is your gym!
• Mental boost: Exercise improves mood and focus throughout the day.

Benefits

• Burn Calories, Build Muscle, Boost Energy: While it’s challenging to pinpoint an exact calorie burn without considering individual factors like weight, metabolism, and workout intensity, you can expect to burn additional calories throughout your day by incorporating this routine.
• Increased muscle tone: Over time, you’ll likely notice ,increased muscle tone especially in your legs, core, and arms. Improved balance, posture, and overall strength are also benefits to look forward to.
• Remember, this routine complements your overall fitness goals. For optimal results, combine it with a balanced diet and other forms of exercise.

Useful Tips

• If you are unable to have 4 visits to the bathroom in a day, use 30 sec for exercising while your coffee is brewing or your tea is boiling. Then enjoy your cup of Joe as a reward to your commitment for fitness.
• Finish your remaining 20 squats soon after you finish your office work and you are ready to head home. Just before you open your car door you can add 20 squats and 20 calf raises. 
• If you have multiple bathrooms in your house, make sure to stick this card stack on all the bathrooms, so that you don’t miss the streak all day. Make it a habit to visit the same bathroom throughout the day.

Download FREE Bathroom Workout Cards HERE!