WHEN it comes to getting in shape, many of us simply sigh at our image in the mirror and claim don’t have the time to hit the gym.
Well, one personal trainer said that’s no longer a valid excuse, because carving out just 15 minutes a day can get you the results you’re looking for.
Ollie Thompson is a UK based personal trainer who specializes in helping busy, career-focused professionals reach their health and fitness goals.
He often shares some of his favorite exercises on his Instagram page (@olliethompsonhealth) and says it isn't hard to squeeze in a decent workout.
“By doing 15-minute workouts, five or six days a week, you’ll definitely see a lot of beneficial results,” he said, in an exclusive interview with The U.S. Sun.
In order for those quick hits to actually make a difference, however, there are a few tips you should keep in mind.
“Before you go into the workout, you need to think about the layout and the format.”
Because you only have 15 minutes, you want to make sure your room is conducive to the moves you plan to do and that you have any equipment you’re using out and ready.
“For the format, I prefer ladder formats,” he said, explaining how the method follows a certain number of reps or amount of time.
“So, let’s say you have three exercises, and you do 50 of each one for the first set, then you take a break. Next, you do 40 of each and take another break. Then 30, then 20, then 10.”
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Speaking of breaks, Ollie said it’s important to keep the rest periods between reps short.
“Aim for 30 seconds, maybe 40 if you need. There’s no reason for your breaks to be over a minute because it’s a quick workout.
“Just focus on trying to keep your heart rate high throughout. It doesn’t need to be crazy, but 130-150 bpm is a good ballpark.”
As for what exercises to include in your workout routine, Ollie’s got you covered.
“You want to pick two to three different muscle groups to target in the workout and alternate between them.
“So maybe do one glutes, one abs, and go back and fourth.”
This will avoid burnout from working a singular muscle group for 15 minutes straight.
“And 15 minutes of the same type of move is not going to be as useful, so you want to focus on variety.”
Don’t make all of your moves involve laying on the mat while you push or pull either – rather, include some lunging or twisting as well to keep that movement diverse.
One 15-minute workout he suggests targets the core, glutes and arms all in one.
Ollie said to use the reverse ladder format: 50 seconds of each move, break, 40 seconds of each move, break, 30 seconds of each, break, 20 seconds of each, break, and 10 seconds of each.
The moves? Bulgarian split squats, plank shoulder taps, tricep dips off of a chair, and mountain climbers.
Another quick workout he suggests is one for the core and glutes, but this time he uses a circuit format: 20 seconds for each move, and five rounds total.
The exercises? Reverse lunges (20 seconds per leg), deadbugs, glute bridges, and side planks with rotation (20 seconds per side).
Besides being consistent and doing these quick exercises at least five days a week, if you want these workouts to be really valuable, Ollie said you need to pay attention to your nutrition as well.
“Don’t over-nourish with highly processed foods or with too many calories.
“You don’t need to focus on having as few calories as possible, but just make healthier decisions around what you consume.
"Protein, whole foods, all of that is important.”
If you want to supplement these routines with some “lazy girl workouts,” Ollie said there are two "great" exercises that you can incorporate without much effort.
Isometric holds, which involve holding a position like a plank or a wall sit for around a minute, are one.
And good news – hot girl walks are the other.
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“Walking is great, and probably underutilized by most people.
"A long 60-minute walk will burn calories, get the blood flowing, and keep your muscles activated.”
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