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It can be difficult to find time for exercise. We all have the same 24 hours in a day, but some people seem to get so much more done than others. It’s not magic- they just know how to use their time wisely!
We barely have enough time as it is, but when you’re constantly running around from one appointment or obligation to another, it can be hard to fit in even the most basic of workouts.
Luckily there are ways that you can still stay fit without spending hours at the gym each week. You don’t need fancy equipment or weights- sometimes all it takes is your own body weight and 15 minutes of your day!
Here are some exercises to try:
Workout #1 — Slimming Squats
This workout tones your legs and tums up your calves.
-Bodyweight squats – 30 seconds (if you want an extra challenge try adding a weight)
-Mountain climbers – 20 seconds
-Rest for 15-20 seconds, repeat twice more for three sets total.
Workout #2 — Quick Yoga
This yoga routine is very simple and great for stretching.
-Cat/Cow pose (stretches back) – 30 seconds
-Downward facing dog (stretch arms, shoulders, hamstrings) -30 seconds
-Mountain pose (quads, calves) – 20 seconds (repeat once more for three sets total).
-Cobra stretch (chest muscles)– 20 seconds. Repeat twice more if you want to do four sets in all!
Workout #3 — Hip Flexor Stretch
This is a great workout for your hips, quads and hamstrings.
-Warrior III (hip flexors) – 30 seconds on each leg if you can do it! If not, just try as many reps as possible before switching legs.
-Rest briefly- 20 to 25 seconds should be enough time to catch your breath then go again. Do three sets in all.
Workout #4 — Abs for Days
This quick workout will tone your core and burn fat.
-Plank to downward dog (stretches back, abs) – 30 seconds
-Mountain climbers -20 seconds . Repeat twice more if you can do three sets total!
-Side plank with leg raise- 20 on each side if possible, followed by a 15 second rest period between sides. Do two sets in all.
Workout #5— Get Your Blood Pumping
This routine will get your blood pumping and rid that excess fat.
-Jumping jacks -20 seconds (if this is too hard try squat jacks instead). Followed by 15 second rest/transition period between rounds of jumping jack reps. Do one round to start then work up to three or four total if possible!
-Rest briefly- 20-25 seconds should be enough time to catch your breath before moving onto the next exercise sequence. If not, just take as long as needed until ready again. Do three full rounds in all six exercises for best results!
Workout #6 — Arm, Butt & Abs Blast
-Kickboxing punches (30 seconds on each side if you can do it). Followed by 15 second rest/transition period between rounds of kickboxing or burpee reps. Do one round to start then work up to three or four total if possible!
-Squat with arm raise -20 seconds . Repeat twice more if you can do three sets in all!
– Rest briefly- 20-25 seconds should be enough time to catch your breath before moving onto the next exercise sequence. If not, just take as long as needed until ready again. Do three full rounds in all six exercises for best results!
The benefits of incorporating a 15-minute workout in your day
Although flexibility is the number one benefit, there are many other advantages to adding this routine into your daily life.
A 15-minute workout can help you save time! This will make it easier for you to stay on task and accomplish more without having to spend precious minutes doing a difficult or challenging workout. Those short bursts also make it easier for people who need lower intensity workouts due to injury or chronic pain issues- no need to worry about hurting yourself here!
We know that it can be hard enough just trying to get things done during our work day let alone add fitness routines into that mix! It’s all too easy just to skip exercise after a long day at work, which can make it even harder to get up and do something the next morning. This 15 minute workout is quick enough that you should be able to squeeze in a few sets before heading home from work or absolutely no excuses because this routine takes under half an hour!
Last but not least, these short routines are perfect for busy moms who want to stay fit while still being there for their children. These bursts of exercise also give your metabolism a boost so that once you finish up with all six exercises, fat will start burning faster than ever. That means more energy throughout the entire day- say goodbye to afternoon fatigue and brain fog!
Try adding them into your schedule just a few times per week and see what happens! With regular practice, you’ll be back on track with staying fit even without extra hours in the day. Keep it up. We believe in you! You can do this!!! Good job keep going!! 🙂