For those college students heading off to Spring Break of those of you planning a Spring vacation, we realize it can be tough to get a workout in while enjoying a week or so off. So, to make things a bit easier we are providing a list of some workouts that take between 10 to 15 minutes to complete. And the best part? Most of them do not require any sort of equipment!
Though a 15 minute workout does not exactly make an equal substitute for a full workout, it can still keep you from taking a whole week off and definitely can keep your metabolism going while on vacation. Try doing these when you wake up or before you start your relaxing day. If you aren’t going on vacation and still like the workouts, trying doing 2 – 3 of them during different parts of the day. It is often suggested to split up workouts throughout the day to rev your metabolism and burn calories all day long and it can be a good change of pace once or twice throughout the week. So here ya go…
List of 10-15 Minute Workouts:
Upper Body Suggestions:
UB #1:
Regular Push Ups x as many as possible in 4 minutes
Rest 1 minute
Regular Push Ups (w/ feet elevated) x as many as possible in 4 minutes
Rest 1 minute
Regular Push Ups (w/ hands elevated) x as many as possible in 4 minutes
UB #2:
Pull Ups 20 as quickly as possible in fewest sets as possible
Rest 1 minute
Chin Ups 30 as quickly as possible in fewest sets as possible
Rest 1 minute
Dive Bombers 2 x 10
UB #3:
Triangle Push Ups x as many as possible in 4 minutes
Rest 1 minute
Push Ups (arms wide) x as many as possible in 4 minutes
Rest 1 minute
Handstand Push Ups 3 sets of max repetitions
UB #4:
Perform 1 Pull Up (any grip) followed by 1 Chin Up for entire 15 minutes
(small rests when necessary/if needed)
UB #5:
T-Push Ups x as many as possible in 4 minutes
Rest 1 minute
Staggered Push Ups x as many as possible in 4 minutes
(on these, have one hand in front of the other and perform a push up, then push off ground and switch hand positions then performing a push up…repeat)
Rest 1 minute
Step Up Push Ups x as many as possible in 4 minutes
(position yourself in normal push up position in front of a step or bottom of stairs. Move right hand onto stair while keeping back straight, then move left hand onto stair and hold this for 2 seconds. Then lower right hand down to floor then left hand down to floor. Repeat.)
Lower Body Suggestions:
LB #1:
Prison Squats 2 x 20
Jump Squats 2 x 20
Wall Sit 4 x 30 seconds
LB #2:
Stationary Lunges x as many as possible in 4 minutes (trying “hopping” into the lunges” with these for an extra challenge)
Wall Sit 30 seconds
Prison Squats 10
Wall Sit 30 seconds
Prison Squats 10
Wall Sit 30 seconds
Jump Squats 20
LB #3:
Stairs for 15 minutes
(Find some stairs, maybe at your hotel, etc. Then go up the stairs skipping a step each time. When going down be sure to go quickly and hit each stair on way down)
LB #4:
Beach Skips 4 minutes
(Go to the beach and do high knee skips in the sand for 4 minutes)
Rest 1 minute
Beach Skips 4 minutes
Rest 1 minute
Sprints 6
(Perform 6 sprints on the beach. Simply sprint for roughly 15 seconds each time)
Total Body Suggestions:
TB #1:
Lunges (Stationary) w/ Twist 2 x 30 (15 each leg)
Plank 1 minute
Power Push Ups 3 x 10 (these are simply when you push yourself off the ground when coming up)
Plank 1 minute
Prison Squats 2 x 20
Side Bridge 1 minute each side
TB #2:
Push Ups x max
Squat Jumps x max
Flutter Kicks x max
Lunges (Stationary) x max
Kettle Bell Half Get Ups x max (both sides)(Also, do these 10 each side at a time and don’t rest when switch sides)
TB #3:
Swim for 15 minutes straight
(Swimming is one of the best total body workouts. And if you are on vacation, you are most likely around water)
TB #4:
Mountain Climbers x as many in 2 minutes as possible
Clock Hops x as manay as possible in 3 minutes
Rest 1 minute
Double Crunches x max
Push Ups (any variation, i.e. legs elevated, triangles, wide, T, power, etc.) x as many as possible in 4 minutes
(On the push ups, you could even switch them up during the routine by throwing in different variations)
TB #5:
8-Count Body Builders x max in 4 minutes
Sumo Squats 2 x 20
Push Ups (any variation) x max in 4 minutes
Bicycle Crunches x 1 minute
Flutter Kicks x 1 minute
Roll Ups x 1 minute
Well alright, so there are some suggestions. We are sure you get the idea. This can even help you to create your own, so feel free. We just wanted to give you some suggestions for what you could do to be quick and effective. Hopefully this will keep you from losing a lot of ground while on vacation or in a hurry!
(NOTE: If you do not know how to do some of these and we did not provide any details or a description then you can most likely find a video showing an example of the exercise on our YouTube Channel found here.)
-The MidwestFit Team
