5 Simple Exercises That Will Take Only 15 Minutes of Your Time to Stay in Shape

2 years ago

With everyday responsibilities and chores, it’s easy to find excuses not to go to the gym or do a simple workout at home. However, this 15-minute full-body workout is super simple and yet it will get your whole body moving.

We at Bright Side understand that our busy lives can be an obstacle for finding time to exercise, so we have a simple workout routine for you as well as a 15-minute leg exercise that you can do just with 1 bottle.

1. Squat to lunge

  1. Position your feet hip-wide and shoulder-width apart.
  2. Squat down but don’t round forward as you do it. Keep the heels down and get your butt parallel to the ground.
  3. Step back into the initial position with your feet hip-wide and shoulder-with apart.
  4. Now place one foot forward and lunge back the other one as you drop the knee down to the ground. Make sure you keep your chest up.
  5. Now step back and repeat with the other leg. Step forward and lunge back with the other leg until the knee is down to the ground.
  • Do it for 45 seconds and rest 15 seconds. Complete 3 rounds.

2. Walkout to pushups

  1. Stand straight and start by bending your hips and place your hands down on the floor just a couple of inches in front of your feet (shoulder-width apart).
  2. Now walk forward with your hands until your body is in the pushup position.
  3. Now perform a pushup and then walk with your hands back and return to the standing position.
  • Do it for 45 seconds, rest for 15 seconds. Do 3 rounds.

3. Cross knee drive and shoulder taps

  1. Start with plank position, add stability by positioning your feet a bit wider than the hips. Bring your left hand to your right shoulder and return it to the floor.
  2. Repeat the same thing with your right hand to the left shoulder.
  3. Drive the left knee and touch it with your right hand. Return to the initial position.
  4. Repeat with the right knee and left hand.
  5. Next, do a push-up.
  • Do it for 45 seconds, rest for 15 seconds. Do 3 rounds.

4. V-sit rotations

  1. Sit down on the ground. Bend your knees up and keep your legs still so that it looks like a “V”. Now, with a water bottle in your hands, rotate your core to the left.
  2. Now rotate to the opposite side.
  • Do this for 45 seconds, rest 15 minutes. Do 3 rounds.

Bonus: 15-minute leg bottle exercise

  • Take a bottle (the larger in diameter the better) and put it high between the legs, under the crotch.
  • Position your feet as parallel and close to each other as possible.
  • With your inner thighs squeeze the bottle.
  • Add pelvic movements: move your back to a rounded position and then straight by pulling the pelvis forward and tighter your stomach muscles.
  • Perform the exercise gradually and slowly. There’s no need to add unnecessary intensity and straining your knees.
  • Do it first right under the crotch and squeeze with the thighs. Next put it in the middle, between the crotch and the knees, squeeze with the knees and thighs. The final position is between the knees where you will need to squeeze with the knees.

What type of workout you have tried out before? How often do you exercise? Do you prefer home workouts or going to the gym and why?

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