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15-Minute Workout for Busy Parents

November 23, 2023

A quick 15-minute workout for busy parents can be highly effective for maintaining your fitness on busy days. Let’s face it, life as a parent is always busy! Here’s a simple and efficient workout routine that you can complete in just 15 minutes. This workout targets various muscle groups and includes both strength and cardio exercises. Find a space, set a timer, and off you go!

Warm-Up (2 minutes)

  • Jumping Jacks: 1 minute
  • Bodyweight Squats: 1 minute

Circuit (12 minutes)

Perform each of the following exercises for 45 seconds, followed by a 15-second rest before moving on to the next exercise. Repeat the circuit three times.

Push-Ups: Target your chest, shoulders, and triceps.

  • Start in a plank position with your hands shoulder-width apart.
  • Lower your body by bending your elbows and keeping your back straight.
  • Push back up to the starting position.

Bodyweight Squats: Work your legs and glutes.

dad doing squats

  • Stand with your feet hip-width apart.
  • Bend your knees and lower your body, as if sitting back in a chair.
  • Keep your chest up and your back straight.
  • Push through your heels to return to the starting position.

Plank: Engage your core and strengthen your entire body.

  • Get into a push-up position, but with your weight on your forearms.
  • Keep your body in a straight line from head to heels, engaging your core muscles.
  • Hold this position for 45 seconds.

High Knees: Elevate your heart rate and work your legs.

  • Stand with your feet hip-width apart.
  • Jog in place, lifting your knees as high as possible with each step.
  • Move quickly for 45 seconds.

Reverse Lunges: Target your legs and glutes.

  • Stand with your feet together.
  • Step one foot backward and lower your body into a lunge.
  • Return to the starting position and switch legs.
  • Alternate legs for 45 seconds.

Cool Down (1 minute)

  • Standing hamstring stretch: 30 seconds per leg.
  • Standing quad stretch: 30 seconds per leg.

This 15-minute workout for busy parents provides a full-body workout, combining strength and cardio exercises. Remember to maintain your posture throughout each exercise and adjust the intensity according to your fitness level. As you become more comfortable with the routine, you can increase the duration of each exercise or add more rounds to make it more challenging.

Above all, good luck. It’s hard to find time to exercise, let alone find the motivation. However, just 15 minutes a day could make a big difference in your health and fitness. With Christmas just around the corner, this could be the quick motivation you need—good luck!

Read more Health and Fitness articles here.

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