15-Minute Home Workout For Busy Parents

As much as you may love (or hate) to exercise, it is often difficult getting to the gym when you have children. Between school, ball games, meals, work and housecleaning, you may not have the extra 30-60 minutes to do a usual cardio and strength exercise routine. So here are a few exercises you can do at home with no equipment and only 10-20 minutes of time.

1. Push-ups. This is a great one to start with, as it pumps up your heart rate! Repeat until fatigue. This is also ideal between leg strengthening exercises.

photo: gethealthywithheather.wordpress.com

2. Triceps Presses. The further you straighten your legs, the more challenging! Extend your elbows to lift your body weight, then lower back down to position shown in picture. Repeat until fatigue.

3. Jumping Jacks. This is also a good warm-up or can be done between strength exercises. Perform for 1-2 minutes.

photo: sixpackfactory.com

4. Plank Jumping Jacks. Be sure to keep your back straight and your arms/shoulders stable. Hands can be on the floor, as in the starting push-up position. Repeat quickly until fatigue (30-60 seconds at a time).

5. Plank Mountain Climbers. Alternate legs quickly, while maintaining a strong plank position, for 30-60 seconds at a time.

photo: amy-allender.blogspot.com

6. Forward Kicks with Alternate Forward Punches. Do you remember Tae Bo? This is a classic kickboxing exercise that incorporates arm and leg strengthening. Repeat 10-15 reps with right leg/left arm. Then do the same with left leg/right arm.

photo: exercise.about.com
photo: shape.com

7. Calf Raises (on one leg) with Lateral Leg Raises (other leg). Do the two at the same time. You may need arm support for balance. Repeat 10-20 reps, then do the same on the other sides.

photo: iposture.com

Published by lizbnavarr@gmail.com

I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

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