It’s never too late to start working out! After all, a 15 minute workout routine is just 1% of your day. Besides looking good, working out makes you feel good and you’ll feel a sense of fulfilment as you get stronger! To help you get fit today, we’ve constructed an easy home workout plan with fitness enthusiast @weikiatteo that takes a mere 15 minutes of your time.
Essentially, you’ll be working out for 20 seconds and resting for 10 seconds each time. Do this three times and you’ll complete a set. Finish three sets and you’ll complete a cycle. Reward yourself with a quick 30 second break after finishing each cycle! For our easy home workout plan, there are three cycles which will take around 15 minutes in total.
For any workout, keep in mind the following:
- Always keep your body straight so your posture is maintained. Examples include not dropping your hips during and not hunching your back.
- Achieve full range of motion by extending and contracting your limbs fully. This ensures that you get the most out of your workout.
Easy Home Workout Plan Day 1
1. Chest: Basic Push Ups
Without any equipment, chest workouts can be difficult. Thankfully, we can rely on the good ol’ body weight exercises. As a starting point, Basic Push Ups should suffice! Simply place your palms on the ground, shoulder-width apart and lower your upper body until your elbows are perpendicular to the ground.
Then, raise yourself by exerting force and pushing yourself away from the ground. For an added challenge, place your legs on an elevated platform while performing the same upper body motions.
2. Abs: Leg Raises
Contrary to popular belief, sit ups do more harm than good by placing pressure on your spine. Instead, do abs exercises that leave you in the neutral spine position like Leg Raises! Start by laying on your back, placing your palms flat down beside you. Then using your abdominal strength, lift your straightened legs until your feet are pointed at the ceiling.
Next, lower your legs while keeping your back flat against the ground until your heels are almost touching the ground to get the most out of your workout. Slow down your leg movement to add further difficulty to the exercise!
3. Legs: Alternating Lunges
Don’t skip leg day. While it’s a running joke among the fitness community, it happens often because we underestimate the importance of having a strong lower body. With easy exercises like Alternating Lunges, you too can start building stronger leg muscles and core today! First, take a step forward and lower yourself towards the floor until both legs are bent at 90 degrees.
Next, push off on the front leg to propel yourself back to the starting position and repeat the same motion with the other leg. For added difficulty, add some weight to place further pressure on your leg muscles.
For those of you with knee pains, do reverse lunges instead! Instead of stepping forward, step backwards so you’ll relieve the pressure off the knee as you adopt a more lax position.
Easy Home Workout Plan Day 2
4. Chest: Wide Arm Push Ups
For our second round of push ups, we’ll want to focus on variation so that the body experiences balanced muscle growth. By placing your palms beyond shoulder widths apart, you’ll be activating your shoulder muscles. Additionally, Wide Arm Push Ups will put more strain on your outer chest muscles! Do note that you won’t be able to lower yourself as far as a basic push up.
5. Abs: Planks
What’s not to love about the effectiveness and simplicity of planks? Simply adopt the push up position and lower yourself down to your forearms while making sure your back and your abs are tightened. Then hold that position to test your abdominal strength.
Besides being an essential abs exercise for any easy home workout plan, planks are easy to modify to pile on the difficulty. Bring up your knees to your sides to do a Spiderman Plank or tilt to your side to work on your obliques.
6. Legs: Sumo Squat Combination
Doubling as a cardio exercise, the Sumo Squat Combination activates the quads, hamstrings, glutes and calves while supporting your entire body weight. Starting with your legs spread out wide, lower your body to do a Sumo Squat and push back up to your original position. Then, transition into a basic squat by bringing your legs together to lower your body once again. Repeat this to give your lower body a good workout!
Posture is extremely important when doing any form of squats — so keep that back straight and ensure you push your hips back to prevent spinal damage.
Easy Home Workout Plan Day 3
7. Chest: Close Arm Push Ups
For our final round of push ups, bring those hands closer together so your tricep muscles will be targeted. Close Arm Push Ups are infamous for being significantly harder than normal push ups because more muscles are activated and a greater range of joint flexibility is required. Always ensure your wrists aren’t sprained and your elbows aren’t flared outwards!
To push your limits, try forming a diamond sign with your thumb and index fingers while doing the push up to really maximise the strain on your triceps and inner chest muscles.
8. Abs: Toe-Touch Crunch
It’s the final day of abs! Go all out with the Toe-Touch Crunch that combines movements of a crunch and a leg raise. Similar to a leg raise, instead of placing your hands by your sides, extend your arms straight behind your head.
Next, lift your arms and legs concurrently, letting both meet at a mid-point. Finally, lower both your arms and legs without letting them rest on the ground so your abs are always tightened. Repeat this motion to get a firm abdominal squeeze!
If you’re seeking a greater challenge, grab a weighted object and use it to touch your toes as you lift your body up for the crunch.
9. Legs: Star Jumps
Star Jumps are feared by many because of their high intensity and difficulty! Being a plyometric exercise (anything that involves jumping), your athleticism will be tested as you extend your limbs and struggle to maintain your balance. To start, prepare yourself by bending your knees and positioning them at shoulder-width distance.
Next, go as low as you can and get into a squatting position. Finally, jump vertically with as much might as you can and stretch your limbs to form a star shape in mid-air. Take extra precaution to land on the balls of your feet as gently as possible so you protect your knees from the impact.
Need something to monitor your progress? Here’s a nifty guide to the best fitness trackers on the market! Also, if you’re planning to take your fitness regime to the next level, you’re going to need proper strength training equipment!
For those who think time gets in the way of workouts, check out these 24 hours gyms in Singapore that’ll let you schedule a workout no matter what time of the day it is.
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