If You’ve Got 15 Minutes And A Yoga Mat, You Can Totally Do This Workout RN

Kathryn Wirsing

Time: 15 minutes

Equipment: Dumbbells, chair, resistance band, workout mat

Good for: Total body, beginner

Instructions: Choose four to five moves below. For each move, complete three sets of 10 reps. Rest for 60 seconds, then continue to the next move, and follow the same pattern of effort and recovery. Note: If you want a full-body workout, aim to choose two upper-body focused moves and two lower-body focused moves.

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1 Front Raise To Lateral Raise

How to: Hold a pair of dumbbells by your sides and stand up straight with feet hip-width apart. Bracing your core and keeping your arms straight, raise the weights in front of you, until they are in line with your shoulders. Lower back to start, then bring the weights out to the side, again to shoulder height. Return to start. That’s one rep. Complete 10 reps.

How to: Grab a pair of dumbbells and stand with your feet hip-width apart, knees slightly bent. Hinge forward from your hips to lower your chest toward the floor, arms extended toward ground and palms facing each other. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pause, then lower back to start. That’s one rep. Complete 10 reps.

How to: With feet hip-width apart and legs straight, hold a pair of dumbbells in front of you, palms facing your body. Lift the dumbbells by raising your elbows until the weights reach your chest. Slide them back down to your thighs. That’s one rep. Complete 10 reps.

How to: Stand up straight, with a resistance band wrapped just below your knees. Clasp your hands in front of your chest. Take a big step to the right, then bend your knees, sit back, and lower until your thighs are parallel with the floor. Engage your glutes and press back up through your heels to your starting position. Repeat on the other side. That’s one rep. Complete 10 reps.

How to: Start on your hands and knees, with a resistance band wrapped around your thighs. Raise your left leg into the air behind you, foot flexed. Stop when it’s parallel with your hips. Engaging your glutes, lift your leg up a couple inches, then lower back to hip height. That’s one rep. Complete 10 reps.

How to: Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders. Your arms should form a 90-degree angle. Lift your hips up, and maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Tighten your abs and hold for 30 seconds. Complete 10 reps.

How to: Start on all fours (AKA tabletop position) with wrists under shoulders and knees under hips. Raise your left arm in front of you and right leg behind, forming a straight line from left hand to right foot. Hold for a second, then return to start. Repeat with opposite arm and leg. Continue alternating for 30 seconds. Complete 10 reps.

How to: Start in tabletop position with your neck aligned with your spine. Raise your hips slightly to lift your knees off the floor, while keeping your back flat. Hold for 30 seconds. Complete 10 reps.

How to: Lie on your back with your feet raised up, so your body forms a 90-degree angle. Hold a dumbbell in between your hands, and raise it over your chest. Engage your lower abs, lift your shoulders, and bring the dumbbell toward your toes. Lower back down to start. That’s one rep. Complete 10 reps.

10 Mountain Climber With Hold

How to: Start in a high plank, shoulders over wrists, pelvis tucked, and ribs drawn toward hips. Drive your right knee toward your chest, then the left. Pull your right knee back toward your chest and pause. Repeat the pattern starting with the left knee. That’s one rep. Complete 10 reps.

11 Supported Single-Leg Deadlift

How to: Stand on your left leg with a dumbbell in your right hand, palm facing toward your thighs. left arm by your side. Step your right leg a few feet behind your body, lift your heel, and press your right toes into the ground for balance. Keep your left leg slightly bent. Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into your left heel to return to the standing position. That’s one rep. Complete 10 reps.

12 Squat To Press And Twist

How to: Hold dumbbells at shoulder height, elbows bent and palms facing each other. Sit your hips back, and lower down into a squat position. As you rise up, press the weights overhead and rotate your torso to one side. Lower back into a squat, then repeat on the opposite side. That’s one rep. Complete 10 reps.

How to: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso slightly forward. Hold a dumbbell with both hands in front of you. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor. Exhale and drive through your heels to return to your starting position. That’s one rep. Complete 10 reps.

How to: Sit in a chair and grip the front edges with your hands. Scoot your butt forward until it’s hovering just off the seat and your legs form a 90-degree angle. Straighten your arms. This is your start position. Lower your body down until your elbows form a 90-degree angle. Engage the back of your arms to press back to start. That’s one rep. Complete 10 reps.

How to: Start in a high plank position. Squeeze your glutes and core to maintain a straight spine. Hop your feet forward just behind your hands. Rise up into a low squat position. Hold for a second, then place your hands back on the ground and jump your feet back to the starting position. That’s one rep. Complete 10 reps.

How to: Wrap a resistance band around your thighs and lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling while pushing your upper back into the ground. Pause in this position and expand the band by pressing your knees apart. Return to start. That’s one rep. Complete 10 reps.

How to: Grab a dumbbell with both hands and stand at the back of your mat. Take a large step forward with your left foot. Lift your right heel so your weight is in the ball of your foot. Extend your arms out in front of you. Lower down toward the ground. Allow both legs to bend to approximately 90 degrees. Then, twist your torso to the left, keeping your hips facing forward. Push back to stand and repeat on the other side. That’s one rep. Complete 10 reps.

Judine St. Gerard, CPT Judine is a NASM-certified personal trainer and head coach at Tone House in New York City.

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