As fitness and exercise specialist Kelli Calabrese explains, if you only have 15 minutes, you can take one of two approaches: Target one muscle group, or do a quick total-body-part workout daily. The point is, quick workouts can work!
"With only 15 minutes, variety is going to be important," says Calabrese. "If you are doing total body for 15 minutes each day, you don't want to repeat the exercises because you are likely only going to have time for one exercise per body part." Calabrese further explains that, if you are targeting the same body part, you are still better off using a variety of exercises rather than repeating the same ones. "With variety, you are challenging the muscles just a little differently and have a better chance of more core engagement or working the muscle in a more balanced way," she says.
Juliet Kaska, fitness expert and celebrity trainer, agrees that the key to 15-minute workouts is to keep them varied, with higher weight and lower reps so you have time to get more exercise in to build lean muscle.
Kaska believes you can definitely get results with just 15 minutes a day. She suggests breaking the 15-minute workouts this way: Monday -- cardio, chest and triceps; Tuesday -- cardio biceps and legs; Wednesday -- cardio, shoulders, core, etc.
"The higher the weights, the more time in between to rest muscle groups -- and you really want to pound it in," Kaska asserts.
For this 15-minute leg/plyo workout, alternate 1 minute strength training followed by 30 seconds of a burst/plyo exercise. Calabrese suggests any one of the following moves to incorporate into a 15-minute workout, to be completed with or without dumbbells and a mat:
For a 15-minute total body workout, Calabrese suggests alternating strength training for 1 minute with burst/plyo intervals for 30 seconds. These can be completed with dumbbells and a mat:
Depending on their ages, physical abilities and maturity levels, Calabrese says that workouts for moms can include the kids; it's a great way to introduce them to fitness. She exercises with her 8-
and 9-year-olds, and they attend the boot camp she teaches (they are mature enough to follow directions and be engaged).
Here are some kid-friendly exercises Calabrese recommends:
Other fun kid friendly exercises/activities include:
The most important thing to remember is that, as long as you push for intensity and variety, you can get the body you want for 15 minutes a day, while teaching your little one the importance of being active.
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