Some days a 15-minute workout is all you have time for – and thats OK. As all experts will tell you – including GP, sports medicine graduate and fitness instructor Folusha Oluwajana – any movement is better than nothing.
So, instead of writing the day off as a lost cause, dig out your yoga mat and set aside 15 minutes for a lightning-fast sweat session. This is a bodyweight-only workout – no exercise equipment required. Read on to find out more about the trainer behind the session, Dr Oluwajana, aka @fitdocfolu.
Meet Your PT: Folusha Oluwajana
What's your favourite exercise?
Squats. Who doesn’t want toned glutes and thighs? Squats are an excellent for developing all-round lower body definition and strength. They are a compound exercise, involving multiple joints and muscles – which means they're also great for developing fitness and burning calories.
And what do you think is the most overrated exercise?
The bicep curl. They're an isolation move that only train the front of your upper arm. But the biceps rarely work in isolation, so doing bigger, compound exercises that involve multiple muscles, including your biceps will give you more bang for your buck. Focus on exercises such as rows and pull ups instead.
Give us your best training tip...
Fail to plan, plan to fail. Always have a well-structured plan, preferably written down. Scheduling your workouts provides more personal accountability and means you’re less likely to skip them. Plan each workout from start to finish. Having a plan will help keep you focused so you can channel all your energy into the workout rather than thinking about what to do next. I always find my sessions feel less effective when they are not planned out.
The workout: Folusha's 15-minute HIIT circuit
1. Mountain climbers
Do: 30 sec
a) Start in a high plank position with your hands underneath your shoulders.
b) Now pump your knees toward your chest one at a time. Keep your back flat and core engaged throughout – and don't forget to breathe.
2. Push ups
Do: 30 sec
a) Start in plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor.
b) As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
3. Jump lunges
Do: 30 sec
a) You know the lunge drill – take a big step forward, lower your back knee to touch the ground, then lift up and push off from the heel of your front foot back to the start.
b) Right, time to speed things up. Swap legs in mid-air, jumping in between each rep to land into a deep lunge.
4. Single-leg glute bridge
Do: 30 sec (15 sec each leg)
a) Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a line from your shoulders to your knees. Squeeze your glutes, lift one leg and lower your hips – that’s your starting position.
b) Then drive through your heel to return to the top, pausing for 3 seconds before slowly lowering down.
5. Plank leg lifts
Do: 30 sec
a) Assume the plank position, with your core braced.
b) Lift one leg up and hold for a beat at the top. Place it down and lift the other leg. Be sure not to drop or lift your hips – keep you body in a straight line from head to heel.
6. Burpee tuck jump
Do: 30 sec
a) Start by standing with your feet hip-width apart, bracing your core.
b) Place your hands on the floor and jump your feet back, landing in a high plank position.
c) From there, jump your legs back towards your hands to land in a squat position and explode up into a jump, pulling your knees towards your chest in the air.
d) When you land, make sure you keep your knees soft. Repeat.
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