When life happens, don’t automatically scrap the long workout or run you had planned for the day. You can still get an effective, full-body workout at home in just 10-15 minutes.
Incorporate different movement types
It doesn’t matter where you exercise. A gym typically offers access to weight and cardio machines and equipment, but you can create similar movements using a space at home. Home equipment may include hand weights, resistance bands and your body weight.
Design your workout by choosing exercises that fit into four movement types. This ensures that you target different muscle groups and joints to improve strength across your entire body, not just a single body part.
Click on the link for how-to tips and to view a video:
- Upper body push (push-ups)
- Upper body pull (rowing using hand weights or resistance band)
- Lower body push (squat)
- Lower body pull (lunge)
Start with 5-10 repetitions of each exercise. You can repeat the circuit for 10 or 15 minutes. Consider doing one set in the morning and repeating it later in the day. Here are more examples for each movement category:
Upper body push
- Shoulder press. Hold hand weights between your collarbone and shoulder height with the elbows beneath the wrists. Bracing your core, keep your chest up, and drive the weight upward until your arms are straight and the weights are overhead.
- Triceps extension. Bend at the knees and hips and lean forward so that your torso is at a low angle to the floor. With the weights in your hand, pull your elbows back to the side of your torso. While keeping the upper arm and elbows stationary, extend at the elbow to straighten your arm. Slowly return elbows to the bent position.
Upper body pull
- Dumbbell shrug. Standing upright, grip a weight in each hand and hold them at your side. Elevate your shoulders in a shrugging motion, then lower them back to the starting position.
- Reverse flys. Bend at your hips with a slight bend in your knees so that your torso is almost parallel to the floor. Hold hand weights or a resistance band below your chest, keeping your arms straight down. Lift weights or pull the band to the side so they’re perpendicular to your torso by squeezing your shoulders together in the back. With control, lower your arms to the starting position.
Lower body pull
- Glute bridge. Lie on the floor with your feet on the ground or low bench and your knees bent. Place your arms out to your side, brace your core to keep your back flat, and drive your feet into the ground or bench. Focus on squeezing the glutes and hamstrings, extending at the hips until your torso and upper body are in a straight line.
- Step-ups. Stand in front of a sturdy, elevated stepping surface, such as the bottom step of stairs. Step up with one foot, shifting your body weight onto that foot to lift the rest of your body into a standing position on the step. Step off carefully and step up again using the same foot or alternate feet.
Lower body push
- Forward lunge. Keeping your torso upright with a slight forward lean, step with one leg forward. Bend the front leg and bring the knee of the back leg to the ground. Contract the front leg to drive your feet into the ground and return to standing. Use hand weights, if desired.
- Sumo squats. Stand with feet more than shoulder width apart. Point toes out at a 45-60-degree angle. Lower your body by bending your knees and hips at the same time. Keep your body weight over the middle of your feet and knees in line with your toes. As you stand, keep your knees out and in line with your feet.
Core and full-body
- Farmer’s carry. Standing up straight, hold a hand weight in each hand. Keeping your arms still, walk forward with controlled, medium-long, heel-toe strides.
- Bird dogs. Get down on your hands and knees with your knees positioned below your hips and hands below your shoulders. Reach out one arm overhead; on the opposite side, stretch your leg out behind you. Bring the outstretched arm and leg together beneath your torso, touching the elbow to the knee. Repeat on both sides.
Workouts are best when they fit into your routine, even when you are short on time. Try a quick 10-15 minute workout every few days to supplement your longer training runs.
Andrew Jagim, Ph.D., is a Sports Medicine physician in Onalaska, Wisconsin
