15-Minute Strength Workout

Keep your strength up to speed when life gets busy with this quick-fix workout

No time to fit in your weekly strength session? You have now. With this quick-fix workout, ticked off in just 15 minutes, you can ensure you maintain your strength in those weeks when time is short!

Sets and reps

Perform each exercise for one minute with no rest. After the five-minute set, rest for two minutes and repeat all five exercises again.

Alternating lunges

15-Minute Strength Workout

Muscles used:
Legs and bottom (quadriceps, hamstrings, glutes)

Why do it?
This is a great exercise to tone your legs and raise your heart rate to burn off party calories.

Technique:

  • Stand with your feet hip-width apart
  • Step forwards with your right leg
  • Bend both knees to perform a lunge
  • Step back to the starting position
  • Repeat with your left leg
  • Keep alternating between right and left

Watch points:
Keep your upper body upright; don’t lean forwards.

Kneeling crossover glute lift

15-Minute Strength Workout

Muscles used:
Bottom (glutes)

Why do it?
Tone your bottom! It will boost your running (and your party dress confidence).

Technique:

  • Kneel on all fours on the floor
  • Lift your left leg up until it’s level with your hips
  • Keep your left knee bent at a right angle
  • Lower your left leg, crossing over your right leg
  • Return to the top position
  • Change sides in your second set

Watch points:
Keep your back still and parallel with the floor.

Modified press-ups

15-Minute Strength Workout

Muscles used:
Chest, arms, upper back (pectorals, triceps, trapezius)

Why do it?
This upper-body move helps your running posture (and party-outfit arms).

Technique:

  • Kneel on the floor
  • Place your hands slightly wider than your shoulders
  • Keep your tummy muscles tight
  • Bend your elbows and lower your chest to the floor
  • Push back up to the starting position

Watch points:
Keep your torso solid and straight – if your technique stalls, stop.

Abs Crossover

15-Minute Strength Workout

Muscles used:
Side muscles (obliques)

Why do it?
Tighten up your waistline (before you expand it at Christmas)
Technique:
• Lie on your back on the floor
• Place your hands on your temples and lift your legs off the floor with your knees bent at right angles
• Crunch your head and shoulders off the floor, moving your right elbow towards your left knee
• Simultaneously extend your right leg
• Return back to the centre position and repeat on the other side
• Keep alternating between right and left

Watch points:
Don’t do the movement too fast as it will just build up momentum, giving the muscles less time to train.

Weighted side crunches

15 Minute Strength Workout

Muscles used:
Side muscles (obliques)

Why do it?
Training your side muscles will shape your waist as well as helping to stabilise your pelvis.

Technique:
• Lie on your side on the floor with your knees slightly bent
• Roll your upper body backwards
• Hold a weight with both hands on your chest
• Crunch your head and shoulders off the floor
• Ensure that your ribcage moves towards your hip-bone
• Complete one set on the right before changing over to the left

Watch points:
If you feel pain in your neck, place the hand of your bottom arm behind your head for support but don’t pull on your head.


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