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| Sweat Away Your Stress in Just 15 Minutes |
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| How much time do you have for exercise each day? Every minute adds up, and even a few moments of activity can do wonders for your stress level. If you've got 15 minutes, we've got a stress-busting workout for you. |
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Here are two different routines to try. You can alternate between them or do one first thing in the morning and one in the evening. To make the time go even faster, try some audio motivation.
Workout 1: Circuit Training Workout
Create your own circuit — no fancy equipment required! Do each of these six different exercises for two minutes, jogging in place for 30 seconds between each. Or, do the circuit twice — just drop the time to one minute per exercise, with 15-second jogs in between.
1. Lunges (legs): Start with your feet together. Step forward with your right leg; bend both knees to about 90 degrees (keep your front foot just slightly in front of your knee and make sure your back kneecap is pointing down), and then return to the standing position. Repeat with your left leg. Keep alternating legs.
2. Bent-Knee Push-ups (arms): The key to bent-knee push-ups is to keep all of your core muscles tight. Don't let your back arch or your rear end stick out. Keep a straight line from your knees to your shoulders as you bend your arms to 90 degrees and then push back up.
3. Oblique Crunches (stomach): Lie flat on your back with your knees bent and your arms bent behind your head with fingers gently clasped. Cross your right leg over your left so you're twisted slightly to the left. Crunch to the right for one minute. Switch sides, and crunch to the left for one minute.
4. Hamstring Kicks (legs): Start in a kneeling position with both hands on the ground. Keeping your back straight, extend your right leg behind you until it's straight, squeezing your glute muscle. Return to all fours, and repeat with your left leg. Keep alternating.
5. Arm Twists (arms): Sit with both feet extended straight in front of you and your arms extended out to each side. Twist from side to side, keeping your head in line with your chest. On every third twist, extend your opposite arm to your opposite leg.
6. Hip Lifts (stomach): Lie flat on your back with your feet in the air, knees slightly bent, and hands behind your head. Using only your stomach muscles, lift your hips off the ground. Lower your hips, in a controlled fashion, back to the ground.
Workout 2: Cardio Blast Workout
The goal of this workout is to get your heart rate up and to keep moving for 15 minutes. You'll need a set of stairs (eight to 10 steps is ideal) and a jump rope.
Two minutes: Start by jogging in place (or around your house) for two minutes. Every 30 seconds, alternate between a regular jog and a jog where you lift your knees in front of you.
Four minutes: Jog up and down the stairs for four minutes. Each minute, try increasing your speed as you ascend the steps. Descend at a moderate pace (and hold on to the banister for safety).
One minute: Jump rope on the balls of your feet (feet together, no double bouncing) as quickly as you can.
Four minutes: Continue to jump rope, but jump like you're jogging in place.
Two minutes: Fold the jump rope in half and place it on the floor. Jump from side to side over the rope. Bend your knees and swing your arms each time you land to keep your movements controlled.
Two minutes: Finish by jogging in place, alternating between a regular jog and lifting your knees, just as you did in the beginning.
That's it. Your 15 minutes are up! Take a few minutes to cool down by walking around your house or jogging slowly in place.
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