Itʼs predicted that in the future there’d be some social status in having plenty of time. Whilst we’re hopeful this trend evolves, the current reality is that life is getting busier and simply making time to exercise is becoming increasingly difficult.

Whilst there are occasions when you need to fulfill the needs of others (parents, partners, kids, or work), it’s hard to comprehend when individuals neglect their own wellbeing in their quest to help others.

To get the ball rolling on your wellness journey we’ve developed a high intensity 15-minute routine that can be done in your living room or if you’re on a business trip. You can use a towel as your yoga mat and kiss those excuses goodbye! If you can’t find the time to dedicate just 1.04% each day to your own personal health, then it’s time for a stern chat!

Warm up: standing up and lying down

Start in the standing position, gently drop down to your hands and knees, then lie down completely on your mat; arms outstretched. Return to standing by pushing into the floor and come up onto your hands and knees, crouch on your feet, and then stand upright, reaching towards the ceiling. Bring awareness to your breathing and repeat up to 20 times.

Static Lunge

Assume a kneeling position on the floor with one foot in front of the other, both knees bent at a 90-degree angle. Commence the movement by pushing through the heel of the front foot and the toe of the rear foot. (Hands on hips, abdominal muscles are activated to stabilise your spine.) Lift until front leg is fully extended at the top of the movement then lower until the rear knee gently touches the floor. Repeat each side 12 times.

Depending on your level of fitness the degree of difficulty can be increased with walking lunges or by adding an upper body rotation. 

Hindu Push Ups

Starting position is with hands and feet on the floor, shoulder width apart (feet can be slightly wider depending on your flexibility). Your butt in the air (head is looking back torwards your heels). Inhale as you bend your elbows and lower your body in a circular arc until your arms are straight, your chest is up and your hips are almost touching the ground. Look towards the ceiling. Exhale as you push back towards your heels, straightening your arms returning to the starting position. Repeat 12-20 times.

This exercise has been practised for centuries and will increase strength and flexibility of the spine, hips and shoulders.

Table Maker

Sit on the floor with your legs straight and your hands palm down at your sides. Push your body forward until the soles of your feet are flat on the ground. At the same time arch your hips and back and let your head fall gently backward, straightening your back as much as possible. Hold for 2 seconds then reverse the movement to return back to the starting position. Inhale up; exhale down. Repeat 12-20 times.

This exercise will increase the strength and flexibility of your upper and lower back, shoulders, hips, triceps, elbows, wrists and buttocks!

Wall Chair

To settle your heart rate back and breathing back to normal, finish up with this one. Place your back against a wall and slide down so you’re in a seated position. Feet are shoulder width apart; knees are above heels (not over toes) a 90-degree angle. Fold your arms across your chest - eyes up, looking straight ahead. Hold for a minute but feel free to increase this time frame!

Wall chairs are great for building strength in the legs.

Cool down and stretch

Bring your awareness to your breathing. Place your hands on bench top or handrail; arms outstretched, feet directly under your hips, elbows to ears and gently stretch, aiming your armpits towards the ground. Hold this full body stretch for 15 seconds and repeat 3 times.

This workout won’t cost you a cent and you don’t need any equipment. All you need to do is make the time!


This post was originally written by Moira Tobin for Weigh It Up. 

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