Short on time? This beginnerfriendly home workout will help you build a lean and strong body in just 15 minutes, says nutrition and fitness expert Dr Ali Novitsky
THE WORKOUT
Set your timer and work your way through the exercises below, repeating each one for the amount of time specified
A,B
STANDARD PRESS-UP
Press-ups are a fantastic exercise for strengthening the upper body, particularly the chest, shoulders and triceps.
• Start in a high plank position. Place your palms flat on the floor, hands shoulder-width apart, with shoulders stacked directly above your wrists. Maintain a straight line from head to heels. Your body should be level and flat throughout (A).
• Begin to lower your body towards the floor, keeping your elbows close to your body. Aim to touch the floor with your chest, not your face (B).
• Push your body up, returning to the starting position. Make sure to keep your body straight and avoid sagging or arching your back.
A
B
AIR SQUAT
The air squat is a powerful exercise that primarily targets your quadriceps, hamstrings and glutes. It’s an excellent move to strengthen your lower body and core, enhancing overall fitness and athleticism.
• Stand tall with your feet hip-width apart. Your toes should be pointed slightly outwards. Place your hands together in front of your chest (A).
• Maintain a straight posture with your chest up, shoulders back, core engaged. This will help protect your lower back during the exercise.
• Begin to lower your body as if you are sitting back into a chair. Extend your arms out in front of you for balance, if needed. Ensure your knees align with your toes and do not move beyond them.
• Continue to lower yourself until your thighs are parallel with the floor, or as low as your flexibility allows (B). Your weight should be distributed towards your heels – you should be able to wiggle your toes at the bottom of the squat.
• Push up through your heels, returning to the starting position while lowering your arms. Ensure that your body remains upright and avoid rounding your back.
SHOULDER PRESS-UP
The shoulder pressup, also known as the pike press-up, is an effective exercise that targets the deltoids, shoulders and upper body.
• Begin in a high plank position. Then, lift your hips up and back into a downward dog position. Your body should form an inverted “V” shape. Your feet should be placed hip-width apart and your hands should be shoulder-width apart on the floor (A).
• Start to bend your elbows, lowering your upper body towards the floor. Your head should move towards the ground between your hands. Try to keep your hips lifted and your legs straight (B).
• Push your body back up to the starting position, straightening your arms and maintaining the inv
