Hello Workwell

When Spending an Hour a Day Working out Isn't Working Out

BodyAlyssa Davis
Photo by Kristian Egelund on Unsplash

Photo by Kristian Egelund on Unsplash

“The first 15 minutes ... the benefits are enormous.” - Chi Pang Wen

Your Future Self Will Thank You

We get it. You're busy. You can't spend 4 hours a day at the gym so that you can look like you just walked off the set of a Nike commercial. You may not have the money for a gym membership or a personal trainer to whip you into shape. Your dreams of being perfectly toned have all but vanished into thin air as summer winds down. But hey, what if we told you to forget about all the things that aren't and focus on something super simple: 15 minutes of exercise a day. Could you do it?

"After taking into account differences in age, weight, sex and a range of health-related indicators, they found that just 15 minutes of moderate exercise a day increased life expectancy by three years compared to those who remained inactive." - Tan Ee Lyn, Reuters Hong Kong

It turns out that just 15 minutes of moderate exercise a day (think fast walking, biking, ashtanga yoga, swimming, rowing) has been proven to increase life expectancy by three years. Chi Pang Wen of Taiwan’s National Health Research Institutes tracked over 416,000 participants over the course of 13 years and found that this short amount of time is all it takes to increase life expectancy and reduce cancer-related deaths. Three extra years of life for just fifteen minutes of moderate exercise a day? We've already thrown on our sneakers and are out the door for a run. If running isn't your forte, try the 15-minute exercise regimen below from Shape Magazine or go for a brisk walk. You can also download the free  Johnson&Johnson Official 7 Minute Workout app, and run through it twice. Just find an exercise that will get your heart-rate up and put a smile on your face. Jane Fonda's Original Workout anyone? 


15-Minute Workout
From Shape Magazine

1. Warm It Up
    Sets: 1
    Reps: 1 minute

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Stand with feet hip-width apart, elbows bent, hands in fists in front of shoulders.

 

 

 

 

 

 

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Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.





 

 

2. Dumbbell Squat
    Sets: 2
    Reps: As many reps as possible for 1 minute

Squats-helloworkwell

Stand with feet hip-width apart, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.

 

 

 

 

 

3. Dumbbell Shoulder Press
    Sets: 2
    Reps: As many reps as possible for 1 minute

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Stand with feet hip-width apart, holding dumbbells with arms bent in front of shoulders, palms facing in.
 

 

 

 

 

 

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Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.

 

 

 

 

 

 

4. Dumbbell Deadlift
Sets: 2
Reps: As many reps as possible for 1 minute

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Grab a pair of dumbbells and stand with feet hip-width apart, knees slightly bent, and palms facing thighs.
 

 

 

 

 

 

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Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat. 

 

 

 

 

 

5. Push-Up
Sets: 2
Reps: As many reps as possible for 1 minute

Pushup-helloworkwell

Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)

 

 

 

6. Tabata Top-Off 1:Sprint On the Spot
Sets: 4
Reps: As many reps as possible for 20 seconds

Sprints-exercise-helloworkwell

Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 2: Squat thrust up and over. Do 4 sets total, always alternating between moves.

 

 

 

 

 

7. Tabata Top-Off 2: Squat Thrust Up and Over
Sets: 4
Reps: As many reps as possible for 20 seconds

squat-thrust-helloworkwell

Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight. 

 

 

 

 

 

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Quickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top-off 1: Sprint on the spot. Do 4 sets total, always alternating between moves.

 


Have more great 15-minute exercises? Shoot us an email at team@helloworkwell.com.