Exercise Guide
Short on time but want real results? This 15-minute full-body workout is designed to get your heart pumping, build functional strength, and improve mobility—all without a gym membership. Whether you are at home or traveling, these 5 moves provide a comprehensive metabolic boost.
Equipment: None required (Optional: A water bottle or backpack for added resistance).
1. Squat to Lunge
This compound movement is a lower-body powerhouse. It builds strength in the quads and glutes while testing your balance and core stability.
- Stand with feet hip-width apart.
- Lower into a squat, keeping your chest up and weight in your heels.
- From the bottom of the squat, step one foot forward into a lunge.
- Drive through the front heel to return to the starting position. Alternate sides.
⚠️ Watch for: Keep your knees aligned with your toes; do not let them cave inward.
2. Walkout to Push-Up
This dynamic move targets the upper body and core while stretching the hamstrings. It is excellent for “opening up” the body after sitting for long periods.
- Stand tall, hinge at the hips, and place hands on the floor.
- Walk your hands forward until you reach a high plank.
- Perform a push-up (chest to floor).
- Walk your hands back to your feet and stand up completely.
3. Cross Knee Drive + Shoulder Tap
This exercise trains coordination and anti-rotational core strength. It forces your abs to work hard to keep your torso still.
- Start in a high plank with feet slightly wider than hip-width.
- Tap your left shoulder with your right hand, then switch.
- Drive your right knee toward your left elbow. Repeat on the other side.
- Keep your hips as still as possible throughout the movement.
4. V-Sit Rotations
This move targets the obliques and the deep transverse abdominis. Using a water bottle as a weight increases the “torque” on your core.
- Sit on the floor, lean back slightly, and lift your feet off the ground (V-shape).
- Hold a water bottle with both hands in front of your chest.
- Rotate your torso slowly to the right, then to the left.
5. The Triple Squeeze (Bonus)
Focusing on the inner thighs (adductors) and pelvic floor, this move improves lower-body stability and core connection.
- Upper Thigh: Bottle just below the crotch; squeeze and hold for 5 seconds.
- Mid-Thigh: Bottle halfway to the knees; squeeze and hold.
- Knee: Bottle just above the knees; squeeze and hold.
Combine these with pelvic tilts: curl your pelvis under and arch it forward slowly to reset your spine.
