Daily 15 Min. Home Workout for Busy Schedules | Full Body Exercise Names With Images & Videos, My Name is Rohan living in Nagpur, Maharashtra, India, i have personally tried these exercises and right now following the same exercises and schedules to keep myself fit and healthy after tried out the android application “Home workout no Equipment needed” By leap Fitness, I found amazing results out of it, after getting the results I got inspired to write this article to help millions of people out there to keep them fit and healthy throughout their busy schedules.
Nowadays we all are busy in our hectic schedules, office works, home works, giving time to loved ones, we actually gets stuck & time out due to so much of responsibilities. but anyway keeping yourself healthy and fine must have to be the utmost priority of anyone’s life. no reason to ignore!
Staying fit with a busy schedule can be challenging, but a 15-minute home workout can make it easier. Here are some effective exercises, each accompanied by images and videos for proper form and guidance.
we have curated one of the best Daily 15 Min. Home Workout for Busy Schedules so that you only have to give 15 min daily to keep yourself fit, healthy & fine, this are the home workouts that don’t need any equipment, no need to join gyms, no need to go anywhere. you can perform these exercises just by staying at home or you can perform these exercises at your terrace.
We will share the embedded YouTube videos in our article so that you can refer to how to do the exercises properly.
1) It would be best if you warm up your self by doing some stretching exercises, below are the 10 workouts that will take 5 min to warm up yourself.
1) WARM-UP EXERCISE: BRIDGE
- INSTRUCTIONS: Lie flat on the floor, and lift your hips off the floor while keeping your back straight. hold this position as long as you can in 20 seconds, The bridge exercise strengthens the whole abdomen, the lower back, and the glutes.
- DURATION: 20 SEC
- FOCUS AREA: *Glutes *Hamstrings
2) WARM-UP EXERCISE: REVERSE CRUNCHES
- INSTRUCTIONS: Lie on your back with your knees up at a 90-degree angle and your hands behind your head. Lift your upper body and thighs and then stretch out, repeat this exercise.
- DURATION: 20 SEC
- FOCUS AREA: *Abs *Glutes *Quadriceps
3) WARM-UP EXERCISE: ABDOMINAL CRUNCHES
- INSTRUCTIONS: Lie on your back with your knees bent and your arms stretched forward. Then lift your body off the floor. Hold for a few seconds and slowly return.
- DURATION: 20 SEC
- FOCUS AREA: *Abs
4) WARM-UP EXERCISE: BUTT BRIDGE
- INSTRUCTIONS: Lie on your back with knees bent and feet flat on the floor. Put your arms flat at your sides. Then lift your butt up and down
- DURATION: 20 SEC
- FOCUS AREA: *Glutes *Hamstrings
5) WARM-UP EXERCISE: BIRD DOG
- INSTRUCTIONS: Start with your knees under your butt and your hands under your shoulders. Then stretch your right leg and left arm at the same time. Hold for five seconds, then go back and repeat with the other side.
- DURATION: 26 SEC
- FOCUS AREA: *Lower back *Glutes *Shoulders *Hamstrings *Back *Triceps
6) WARM-UP EXERCISE: PLANK
- INSTRUCTIONS: Lie on the floor with your toes and forearms on the ground, keep your body straight, and hold this position as long as you can. This exercise strengthens the abdomen, back, and shoulders.
- DURATION: 30 SEC
- FOCUS AREA: *Abs *Shoulders *Glutes
7) WARM-UP EXERCISE: COBRA STRETCH
- INSTRUCTIONS: Lie down on your stomach and blend your elbows with your hands beneath your shoulders. Then push your chest off the ground as far as possible, Hold this position for seconds.
- DURATION: 30 SEC
- FOCUS AREA: *Abs *Glutes *Hamstrings
8) WARM-UP EXERCISE: SHOULDER STRETCH
- INSTRUCTIONS: Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeat the exercise, keep the inside arm straight during the exercise.
- DURATION: 20 SEC
- FOCUS AREA: *Shoulders
9) WARM-UP EXERCISE: BUTT KICKS
- INSTRUCTIONS: Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can. Its a great exercise for the glutes and hamstrings.
- DURATION: 30 SEC
- FOCUS AREA: *Glutes *Quadriceps *Calves
10) WARM-UP EXERCISE: JUMPING JACKS
- INSTRUCTIONS: Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full-body stretching and works all your large muscle groups.
- DURATION: 30 SEC
- FOCUS AREA: *Glutes *Quadriceps *Calves *Shoulders *Chest *Adductors
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2) Home Workout for Busy Schedules Below are the full-body exercises that will take 15 minutes that focuses on your Belly, chest, shoulder & Back, abdomen, Abs, Arm, Leg and overall parts of the body.
Daily 15-Minute Home Workout for Busy Schedules
1. Jumping Jacks
- Instructions: Home Workout for Busy Schedules Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full-body workout and works for all your large muscle groups.
- Benefit: Cardio exercise that increases heart rate and burns calories.
- Focus Area: *Shoulders *Quadriceps *Adductors *Glutes *Calves *Chest
- Duration: 1 minute
2. Plank
- Instructions: Home Workout for Busy Schedules Lie on the floor with your toes and forearms on the ground, keep your body straight, and hold this position as long as you can. This exercise strengthens the abdomen, back, and shoulders.
- Benefit: Core strengthening and stability.
- Focus Area: *Abs *Shoulders *Glutes
- Duration: 1 minute
3. Push-Ups
- Instructions: Lay prone on the ground with arms supporting your body. Keep your body straight while raising and lowering your body with your arms. This exercise works the chest, shoulders, triceps, back & legs.
- Benefit: Strengthens chest, shoulders, and triceps.
- Focus Area: *Chest *Triceps *Shoulders
- Duration: 1 minute
4. Sit-Ups
- Instructions: Lie on your back, with your knees bent and your feet firmly on the ground. Place your hands behind your head, or place each hand on the opposite to the shoulder, so your arms cross over the front of your body, Home Workout for Busy Schedules Do whichever is comfortable for you. Slowly lift your upper body off the ground, keeping your chin touch into your chest as you do so. Lift your body towards your thighs.
- Benefit: Core strengthening.
- Focus Area: *Thighs *Chest *Abdomen
- Duration: 1 minute
5. Lunges
- Instructions: Stand with your feet shoulder-width apart and your hands on your hips. Step a big step backward with your right leg and lower your body until your left thigh is parallel to the floor. Return and repeat with the other side.
- Benefit: Tones legs and glutes.
- Focus Area: *Glutes *Quadriceps *Hamstrings *Calves
- Duration: 1 minute (30 seconds each leg)
6. Mountain Climbers
- Instructions: Home Workout for Busy Schedules Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other. This exercise strengthens multiple muscle groups.
- Benefit: A cardio workout that strengthens arms, legs, and core.
- Focus Area: *Abs *Glutes *Lower back *Quadriceps *Calves
- Duration: 1 minute
7. High Stepping
- Instructions: Run in place while pulling your knees as high as possible with each step. Keep your upper body upright during this exercise.
- Benefit: Increases heart rate and improves flexibility.
- Focus Area: *Glutes *Quadriceps *Hamstrings *Calves *Shoulders *Back *Chest
- Duration: 1 minute
8. Plie Squats
- Instructions: Stand with your hands on your hips and feet a little wider than shoulder width apart or you can keep hands straight from your shoulders. Then lower your body until your thighs are parallel to the floor. Your knees should be extended in the same direction as your tiptoes.
- Benefit: Works on thighs, hips, and buttocks.
- Focus Area: *Glutes *Quadriceps *Adductors *Hamstrings *Calves
- Duration: 1 minute
9. Side Plank–Right & Left
- Instructions: Home Workout for Busy Schedules lie on your right side with your forearm supporting your body hold your body in a straight line & put your elbow directly under your shoulder keep your right arm at a 90-degree angle put pressure on your wrist and elbow instead of your shoulder. don’t lean forward and keep your chest opened up, do it for 30 seconds for right side & repeat this exercise for left side for 30seconds
- Benefit: Strengthens core and improves balance.
- Focus Area: *Abs *Shoulders *Glutes
- Duration: 1 minute (30 seconds each side)
10. Bicycle Crunches
- Instructions: Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow toward your left knee, then close your left elbow toward your right knee. Repeat the exercise.
- Benefit: Targets abs and obliques.
- Focus Area: *Abs *Glutes *Quadriceps
- Duration: 1 minute
11. Butt Bridges
- Instructions: Lie on your back with knees bent and feet flat on the floor. put arms flat at your sides. Then lift your arms flat at your sides.
- Benefit: Strengthens glutes and lower back.
- Focus Area: *Glutes *Hamstrings
- Duration: 1 minute
12. Burpees
- Instructions: Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push-up and then jump up.
- Benefit: A full-body workout that boosts endurance.
- Focus Area: *Chest *Abs *Glutes *Quadriceps *Hamstrings *Shoulders *Triceps *Calves
- Duration: 1 minute
13. Russian Twists
- Instructions: Sit on the floor with your knees bent. feet lifted a little but and back tilted backwards. Then hold your hands together and twist from side to side.
- Benefit: Works on obliques and core.
- Focus Area: *Abs
- Duration: 1 minute
14. Tricep Dips
- Instructions: For the start position, sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair. Then slowly bend and stretch your arms to make your body go up and down. This is a great exercise for the triceps.
- Benefit: Strengthens triceps and shoulders.
- Focus Area: *Triceps *Chest *Shoulders *Back
- Duration: 1 minute
16. Shoulder Stretch
- Instructions: Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeast the exercise. Keep the inside arm straight during the exercise.
- Benefit: Relaxes shoulders and chest
- Focus Area: *Shoulders
- Duration: 30 Seconds
17. Cobra Stretch
- Instructions: Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds.
- Benefit: Stretches and relaxes overall body
- Focus Area: *Abs *Glutes *Hamstrings
- Duration: 30 Seconds
Conclusion:
So These exercises you can performed daily to maintain fitness and health. Each exercise targets different muscle groups and provides a comprehensive workout in a short period of time,