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A simple way to do an effective home workout in 15 mins
Wednesday, 23 December · 1 min read

Whether you’re short on time or not too keen on braving the cold outdoors to exercise, here’s a solution for you. Try this mix-and-match circuit for a very quick total-body workout that you can do at home – no equipment needed. Just pick 4 moves from the top list and 4 from the bottom.

And you can skip the boredom by changing your choice every day.

Cardio

  • jumping jacks
  • skipping
  • star jumps
  • jogging or marching in place
  • high knees
  • mountain climbers
  • stair climbing or step-ups
  • burpees or squat thrusts

Strength

  • squats or chair position
  • wall sits
  • sit-ups or crunches
  • hip lift or bridge position
  • triceps dips on a chair
  • lunges
  • plank or side plank
  • push-ups

Do each cardio exercise for 30 seconds and each strength exercise for 3 minutes. Once you’ve completed your 8 exercises (which should take around 14 minutes), repeat the set 2 to 3 more times for a longer workout.

Remember to speak to a doctor before starting a new exercise routine.

Quote of the day

Just believe in yourself. Even if you don’t, pretend that you do and at some point you will.

Venus Williams

Quick Quiz
Health guidelines recommend that all adults should exercise every day. True or false?