Fitness Friday: 5 Effective 15-Minute Workouts

Five Awesome 15-Minute Workouts

No time to workout? Surely you can spare 15 minutes! Here are five insanely effectively workouts that will help you lose fat and tone muscle. Pick one and get started!

The 15-minute Fat Blaster Workout

  • Targets core, upper, and lower body. You also get some cardio in this one.

15 minute fat blaster workout

 

 The Fearless Workout

  • I like the sound of that! This is an awesome core workout from the Nike Training Club demonstrated by dancer Sofia Boutella. Check out her abs!!! Must be effective.
Courtesy of Nike Training Club

Courtesy of Nike Training Club

 

Perfect Alignment Workout

    • Another good one from #NTC! This one focuses on core, hips, and glutes. 15 minutes and YOU ARE DONE!!!

Straight Leg Flutters - Nike Training Club with Gabby Douglas

Leg Sculptor Workout

  • Lean legs means you can dare to wear short shorts year-round! Get ready to lunge, jump, and squat your little heart out!

Leg Sculptor Workout

and last, but certainly not least…

The Arm Definer Workout

  • Get your tank top to go with those short-shorts! 15-minutes to AH-MA-ZING arms!

Arm Definer Workout

Fitness Friday: Fearless Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be toning and strengthening our core. Today, I’m sharing the 15-minute Fearless Workout from Sofia Boutella courtesy of Nike Training Club. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

Grab a mat, and let’s get started!

The first move in the Fearless Workout is the Crunch Circuit.

1)  Lie on your back with hands behind your head and legs slightly apart in a V-shape.
2)  Squeeze your abs in tight to lift your upper body and shoulder blades off the ground.
3)  Return to starting position.
4)  Crunch forward again and extend one arm straight in front of you, with your palm-side facing up.
5)  Lower back down.
6)  Crunch forward again and extend the same arm straight out in front of you with the palm side facing down.
7)  Return to start position and repeat with the opposite arm.
8)  Repeat for one minute alternating arms, as above.

Check out this YouTube clip to see dancer Sofia Boutella demonstrate this move.

The second move in this workout is V-Ups.
1)  Sit upright with your knees tucked into your chest, feet elevated off the floor, and hands in a supportive position behind you.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Extend legs out in front of you as you lower your upper body back towards the floor.
3)  Crunch back in to start position and repeat for a total of 60 seconds.

Watch a YouTube clip of modified V-Ups below:

The third move in this workout is Side V-Ups with Leg Kicks.
1)  Sit upright with knees tucked in and feet off the ground. Swivel to one side and keep your hands in a supportive position behind you.
2)  Kick your legs out as you lower your upper body towards the floor.
3)  Crunch your knees back in.
4)  Kick the top leg out in front of you.
5)  Bring it back down to start position.
6)  Kick the top leg behind you.
7)  Return to start position and repeat on the other side.
8)  Do this move for one minute.

Watch a YouTube clip of modified Side V-Ups with Leg Kicks below:

The fourth move is V-Hold with Leg Kicks.

1)  Sit upright with knees tucked in to your chest, feet off the floor and hands in a supportive position behind you. This is the same starting position that you did above in move #2.
2)  Tighten your abs as you kick one leg towards the sky.
3)  Return to start position.
4)  Tighten your abs as you extend the same leg out in front of you.
5)  Return to start position and repeat, alternating sides for one minute.

Watch a YouTube clip of modified V-Hold with Leg Kicks:

The fifth move is Side High Kicks.

1)  Start on your side with legs stretched out, using your arms for support.

Courtesy of Nike Training Club

Courtesy of Nike Training Club

2)  Bring your legs in towards you bending both knees.
3)  Kick out with both legs to make a 90-degree angle, making sure you keep both legs as straight as possible.
4)  Bring both legs back in towards you chest.
5)  Return to start position and repeat for one minute, switching legs halfway through.

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

Fitness Friday: Perfect Alignment Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be focusing on our core, hips, and glutes … those common problem areas. Nike Fitness Club has added some great new workouts! Today, I’m sharing the 15-minute Perfect Alignment Workout from Gabby Douglas. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club #NTC app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout.

The first move in the Perfect Alignment Workout is the Side Plank with Leg Lift.
1)  Start on your side, with your arm directly under your shoulder, hips lifted and bottom leg bent.
2)  Keeping your abs in tight, lift and flex your top leg. Keep your hips lifted off the ground as you return to start position.
3)  Repeat this move for 30 seconds on each side.

Check out this YouTube clip to see this move performed.

The second move in this workout is Side Leg Circles.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, pointing your toes to contract the muscles in your leg.
3)  Keeping your form, make small circles with your leg.
4)  Repeat for thirty seconds, then switch sides and repeat.

Side Leg Circles - Nike Training Club with Gabby Douglas

The third move in this workout is Straight Leg Flutters.
1)  Starting on your back, lift your legs, point your toes, and touch your heels together.
2)  Pressing your abs into the mat, lift your arms and bring your shoulder blades off the floor.
3)  Flutter your hands up and down as fast as you can without losing form for one minute.

Straight Leg Flutters - Nike Training Club with Gabby Douglas

The fourth move is Side Leg Lifts.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, turning your toes in towards the ground.
3)  Flexing your foot, lift your leg up and down until time to switch sides.
4)  Repeat for thirty seconds, then switch sides and repeat.

The fifth move is the Roll Up.
1)  Start on your back, with your hands above your head, legs straight and toes pointed.
2)  Pressing your lower back into the mat, roll from your shoulders into a crunch and reach for your toes. Roll back to start.
3)  Continue for one minute.

Roll Up - Nike Training Club with Gabby Douglas

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

If you did this workout, come back tomorrow and let me know how you feel. Do you feel it more in your abs or legs?  Let me know!

Fitness Friday: Wanna Run? What’s Stopping You?

 

Hi there! I’ve been delinquent on my Fitness Friday posts for a few weeks now.  Just too much activity, not that I’m complaining 🙂

I’m not posting a workout today, just some honest talk about running. I’ve had several people say things like “Oh, you’re a runner? I wish I could run.”

My question is: WHAT’S STOPPING YOU????

I’ve never considered myself an athlete, but after I started running my outlook changed. Let me tell you, if I can run, ANY ONE can do it. I ran my first half marathon this year at age 39. It was a huge goal, and I was a bit nervous about training but I did it. Not only did I finish, but I finished in the top 50% of runners. Far from winning, but my goal was to finish NOT to win.  And it felt GREAT!

It doesn’t matter if you have never run before, don’t think you are an athlete (I sure didn’t), lack coordination (hello… I am constantly bruised from running into tables & walls!). Just set a goal, make a plan, and do it!  I used the Nike Training Club Half Marathon Training Plan, with a few exceptions (I did Pilates instead of yoga, since it is already something I was practicing regularly). I can’t emphasize how important the stretching is!!  The Kara Goucher Pro-Running Stretches Workout on the Nike Training Club app is AWESOME!

If running is something you want to do, go for it. It doesn’t matter how old you are. You don’t have to join a gym or buy much of anything except for a decent pair of running shoes. It feels so free being out there, and I love the acknowledgement you get when you pass other runners — so motivating!

So if you are one of those people who says, “I want to run…” I say GO FOR IT!!  What’s stopping you? 🙂

OC-half-tee-sm

At the OC Half Marathon Finish - 2013

At the OC Half Marathon Finish – 2013

 

 Question: Do you have a running goal? 

 

15-Minute Fat Blaster Workout

It may be getting cold outside, but that is no reason to ditch exercise completely. Daily exercise helps you stay strong and keeps stress and depression at bay.

This 15-minute workout is fast, and you don’t even have to leave the house to do it.  Queue your favorite playlist, and let’s get this party started!

In this workout, we are going to do three 5-minute circuits of the same exercises.  Each will start with a 30 second cardio burst.

bicycle-crunches

  1. For your cardio, you can run in place, jump rope, or even do jumping jacks. Choose one of these and give it your all for 30 seconds.
  2. Step-Up Backward Lunges (lower-body targeting) for 1.5 minutes.  Grab a bench or stand in front of stairs. Step forward into a lunge with your left leg, then step up onto your bench or stair with the right leg. Bring your left knee up and hold. Lower your left foot off the stair, then step back without your right leg into a lunge. Do a total of 10 reps on each leg (should take you about 90 seconds)  You can see a demo of the move here.
  3. Bicycle (core targeting). Grab a mat or a towel and lie face-up with your hands behind your head and legs at a 45 degree angle.  Lift your head, neck, and shoulders off the floor, taking care not to pull on your neck. Bend your left knee in and reach across to touch with your right elbow.  Switch sides for one rep. Do this for 90 seconds. Check out a demo of the move here.
  4. Triceps Pushups (upper body targeting). Get down on your hands and knees on your mat or towel. Keeping your arms close to your sides, lower yourself down into a push-up with your elbows bending behind you. Do this for 90 seconds (feel free to take a break if you need to). You can see a demo of the move here.
  5. Repeat for two more circuits, starting with the 30 second cardio burst.
  6. Don’t forget to do a little stretching when you are done!

 

 

 

Fitness Friday: Leg Sculptor Workout

Leg Sculptor Workout

 

Happy #FitnessFriday! Today I am sharing another 15-minute Get Focused workout designed by the Nike Fitness Club trainers. Today we are doing the Leg Sculptor Workout with a total of six moves that you will repeat three times, recovering for 30 seconds in between each set.

If you have an iPhone or iPad, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

Ready for Lean Legs?  Let’s go!!

The first move in the Leg Sculptor is the Side Lunge. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your feet close together with your arms by your sides and palms facing towards you.
2)  Take a big step to the right and lunge to the side. Your right leg (the stepping leg) should be bent, while your left leg (standing leg) remains straight. Your chest should be up, and your butt is back. You should feel this in your quads and your glutes.
3)  Step back to starting position, and repeat on the left side.
4)  Repeat, switching from right to left leg for one minute.

Check out this YouTube clip to see this move performed. Note: You don’t have to move as quickly as the person in the video. Form is most important!

The second move in this workout is Squats.
1)  Stand with your feet shoulder-width apart and your arms by your sides and palms facing towards you body (holding dumbbells if you are using them).
2)  Squat down so that your thighs are parallel to the floor. Keep your weight over your heels, with your chest up and your back flat!
3)  Squeeze your glutes as you come back to standing position.
4)  Lower back into your squat and repeat for one minute.

The third move is Squat Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand in a squat position with your feel shoulder-width apart.
3)  Jump up a few inches, raising your hands to just above chest level.
4)  Land gently in the squat position and repeat for 30 seconds.
To watch a demo of Squat Jumps, click here.

The fourth move is Ski Jumps.
1)  Grab that medicine ball if you are using weights. Stand with your feet hip-width apart, arms out in front of you.
2)  Drop low in the hips, raising your right foot and bring it back behind your left leg while moving the medicine ball towards the left (standing leg). 3)  Take a wide jump to the right, landing with your right leg in the front and your left leg crossed behind (moving the medicine ball to the opposite side as your do this)
4)  Repeat, jumping back and forth from right to left for 30 seconds.
This is a demo of the Ski Jump to Crossback Lunge which is a similar exercise and will allow you to visualize a proper Ski Jump. In this video, the trainer is only focusing on one side and going into a deeper lunge than you will be doing in your Ski Jumps.

The fifth move is the Around the World Lunge. You do not need dumbbells for this exercise.
1)  Stand with your feet shoulder-width apart.
2)  Step the right foot forward into a lunge dropping your hips and driving your weight down through the front heel.
3)  Bring your right foot back to starting position, then step out to the side while keeping your left leg straight. Bend right knee and lower into a side lunge.
4) Bring your right foot back to starting position, then step behind you into a lunge (dropping the hips down again). Return to start position and repeat on the other side. Continue for one minute. Keep abs in tight the whole time!

To watch a demo of the Around the World Lunge, click here.

The sixth and final move are Split Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand with one foot in front of the other in a lunge position.
3)  Jump up as high as your can, raising your hands above your head and switch legs.
4)  Land gently in the opposite lunge position and on the other side. Repeat, switching legs for 30 seconds.
To watch a demo of Split Jumps, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

Fitness Friday: Amazing Arm Definer Workout

Happy Friday! I’ve been posting on Mondays and Thursdays for quite some time, but for the next several weeks I am promoting #FitnessFriday and will be sharing a fitness-related post with you on Fridays. I hope this gets your weekend off to a GREAT start &  motivates you to include some movement during the weekend. Don’t forget to schedule some time for FUN too!  Remember, it’s all about balance 🙂

This is a 15-minute Arm Definer Workout designed by the Nike Fitness Club trainers with only five moves that you will repeat three times. If you have an iPhone, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

 

Arm Definer Workout

 

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

The first move in the Arm Definer Workout is Single Leg Arm Curls. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your arms by your sides, palms facing towards you. Your knees should have a very slight bend.
2)  Lift one leg, bent at the knee and balance on the standing leg.
3)  Hinge from the elbows and bring dumbbells up to your shoulders.
4)  Lower and repeat, switching legs after 30 seconds.
Check out this YouTube clip to see this move performed.

The second move is the Alternating Medicine Ball Pushup.
1)  Start in push-up position with the medicine ball under one hand.
2)  Lower down as far as you can go, then push back up into starting position.
3)  Roll the ball to the other hand, and repeat push up on the opposite side.
4)  Continue to do this move, switching from one side to another for one minute. To see this move performed, click here.

The third move is the Modified Tricep Pushups.
1)  Kneel with your hands out in front of you. Bring hips forward and shift your weight so it is positioned over your shoulders.
2)  Lower your upper body towards the floor, keeping your abs pulled in tight & your butt down.
3)  Push up and repeat for one minute.
To watch a clip of the Modified Tricep Pushup, click here.

The fourth move is the Sumo Squat with Press.
1)  Grab your dumbbells again if using weights.
2)  Stand with your feet wide, toes turned out, elbows bent with hands up by your shoulders, palms facing one another.
3)  Squat down bringing hips towards the floor, with knees over toes.
4)  Squeeze your butt & legs as you come back up, pressing your hands up over your head (palms still facing each other). Repeat for thirty seconds.
To watch a clip of the Sumo Squat with Press, click here.

The fifth & final move is the Plank Row.
1)  With dumbbells in hand, bring yourself into the plant position. Start with your weight over your shoulders and your feet in a wide base.
2)  Perform a row, bringing your elbow up past your back so there is a slight twist in the torso. Keep elbows close to your sides and abs in tight!
3)  Repeat on the other arm.  Keep switching sides and repeat for one minute. To watch a clip of the Plank Row, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

 

Arm Workout

 

Question: Do you work out your arms at least a couple of times a week? What is your favorite arm move?

Pin It Party: Best Workouts, Recipes, and Mojo Boosters

Hi friends!

Are you following me on Pinterest? If not, and you want some great healthy living ideas including workouts, recipes, motivational pics and more, CLICK HERE.

Lindsay from the Lean Green Bean is hosting another Pin It Party.  Myself and other bloggers are sharing some of our favorite and MOST PINNABLE posts.

Here are some of my favorites.  These are chock full of good info, so I hope you will pin these to your boards!

Best Recipes on Pinterest – Our 10 Most Pinned Recipes

This Spicy Veggie Frittata is one of my most popular pins on Pinterest.  Find this recipe as well as nine other yummy recipes here.

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

 

10 Quotes When You Need a Boost of Motivation

No matter your goal, we could all use a motivational boost now and again. This is one of my favorite motivational quotes from my Quotes I Love board on Pinterest from Ralph Waldo Emerson.  Find nine other awesome motivational quotes here.

ralph waldo emerson

 

The BEST 10 Workouts You Can Do at Home

Sometimes leaving the house to get your workout on is just not possible, but you don’t have to give up! Try an at-home workout like this one to banish back fat ! To sculpt other body parts and for a couple of total-body workouts, find the other nine home-based workouts here.

the-sexy-back-workout

 

A Chocolate Bar that Saves a Life!

I love chocolate, and I love animals. Show me a chocolate bar that helps save an animals life, and I’ll buy it. 100% of the profits from Rescue Chocolate go to Animal Rescue groups. Look how cute that pup is! That just makes me happy. 🙂

Photo courtesy of rescuechocolate.com

Photo courtesy of rescuechocolate.com

 

Savory Quinoa Cakes

Don’t you just love when you use up leftovers in interesting ways? I love making quinoa in the rice cooker to serve with fish and veggies. Pretty often, I make a little more than I need and I do not like wasting food! I was in the mood for a savory little snack and came up with this recipe for Savory Quinoa Cakes that used up my leftover quinoa as well as some extra carrots. They were so good. I think it’s time to make these again!

Savory Quinoa Cakes

 

Happy pinning! Hey, leave me a comment & let me know which one of these was your favorite.

Thanks and have a great day,

Karen

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Other posts you might like: 

The 10 Best Quotes to Rev Your Motivation | The Wellness Scientist

The 10 Best Quotes to Rev Your Motivation | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist

The Best 10 Workouts You Can Do At Home

Whether you have a gym membership or not, sometimes you just want to get a great workout without having to go somewhere to do it. I hear ya! And with traffic and road construction the way it is now, I swear leaving the house is terribly overrated!

Whether you are looking for ways to tone your arms, lift your butt, or just get some cardio in …

Here are 10 of the BEST Workouts you can do from home (or anywhere!)

1. Your BEST Butt.  This is a great butt workout courtesy of Lita, a dancer who blogs on Tumblr as Back on Pointe. You can do this entire workout from home without a single piece of equipment. Have a pair of dumbells at home? Great! Use them if you want to add intensity.

from #backonpointe

from #backonpointe

If you’ve been doing this butt workout for awhile and you want to switch things up, check out the Beach Babe Booty workout here. You’ll be feeling this when you are done … no doubt!

2. Tank Top Arms. Who cares if summer is almost over? We want tank top arms year-round, and we can get them easily with this AWESOME workout from the lovely Caitlin at fitfabcities.com. Our arms thank you for this, Caitlin! For best results, you will need a pair of dumbbells.  Start off with a weight you can manage (or even two bottles of water if you are a beginner). Increase weight once it becomes too easy (e.g., you aren’t feeling the burn after completing a set)

View on Amazon: 3-lb. dumbbells, 5-lb. dumbbells

from #fitfabcities

from #fitfabcities

 

 3. The 25 for 25 Workout. Whoa! This one looks intense! You will do each one of these 25 moves in about 25 minutes. Do each exercise for 25 seconds, resting 25 seconds before starting the next move. This workout is from Katy at fitinheels.com.  You can see a demo of each move here.

from #fitinheels

from #fitinheels

 

4. Killer Inner Thigh Workout (but in a GOOD way). This is great inner thigh workout from Cassie at blogilates.com.  Here is a link to Cassie’s printable version. All you need is a yoga mat. What are you waiting for?

View on Amazon: yoga mat

Beginner-Inner-Thighs

 

5. Resistance Tube Workout.  Just like it says… this is a great home workout you can do in the comfort of your own living room. Resistance tubes are inexpensive, lightweight, easy-to-use, and travel well.  Check out these Ultimate Resistance Tube Moves from UK trainer Jon Stratford.

view on Amazon: resistance tubes

#jonstratford

#jonstratford

 

6. The All Body Bosu Workout. There is a good chance you have one of these at home already. Maybe in your garage if not in plain sight? I inherited mine from my friend Barbora Silva (thanks Barbora!) a few years ago. It has been resurrected from the garage as I have upped my at-home workouts considerably.  This poster, repinned on Pinterest from loveandprimal is by far the best total body Bosu workout I’ve seen. I love how it is also used for squats & lunges — awesome workout!

View on Amazon: Bosu Balance Trainer

repinned from #loveandprimal

repinned from #loveandprimal

 

7. The 100 Workout.  I have no idea who to credit for this workout. If anyone knows, will you please post it in the comments so I can update this?  Thanks!! I’ve seen it online for at least a couple of years (basically since I discovered Pinterest). It is quick and effective. Everything is done indoors except the last 10 minutes, which is a run. I PROMISE you’ll be warmed up by the time you head outdoors!

the-100-workout

 

8. Kill Those Calves Workout. Want sexy calves? This workout will give ’em to you. This is all calves, baby.  They’ll be screaming by the time you are done. But won’t you look hot in your heels?  I think so! This one is from @workouts_daily. Check out their Instagram feed here.

Don’t forget to stretch when you are done or foam roll to go a little deeper. Check out these 5 foam roller stretches to keep your muscles long and lean!

kill-those-calves

 

9. The “Sexy Back” Workout. Nope, this isn’t what JT does to stay in shape.  This is from our friends at Shape.com. The Sexy Back workout is  banish bra bulge, back pain, and bad posture. Check out the instructional video here to see more.

from Shape.com

from Shape.com

and last but not least …

10. The 5-4-3-2-1 Workout.  Only got 15 minutes? Not a problem! This 15-minute workout hits everything you need for a great at-home fat blaster – no equipment required. Again, I’m not sure who created this workout. If you know, please drop me a comment below!

54321-workout

Hope you enjoyed these! Let me know if I missed any great ones … and don’t forget to STRETCH after your workout 🙂

Health and Fitness Tips for Busy People

 

Got questions about health and fitness?  I’ve got answers!  Here are the most common questions and goals that I’ve received from clients and answers that give the results you want.  Here we go!

Health and Fitness Tips

How can I lose weight?  Burn more calories than you consume.

What can I do to get healthy?  Stop eating junk.  Start eating more natural, unprocessed foods.

I want toned abs & arms.  Eat clean and strength train.

I want to see results.  Have specific goals and track them.  If you don’t know what you’re aiming for, how will you know when you get there?

“A goal without a plan is just a wish.” – Antoine de Saint-Exuperys

I don’t have time to work out.  Yes, you do! If you can carve out 5-15 minutes during the day, you can do simple effective moves that will give you results! I’ve even designed a workout you can do in your kitchen while you are waiting for water to boil or coffee to drip. Now THAT is using your time wisely 🙂

I can’t seem to get motivated.  Get a workout buddy or coach to help you.  Oh, and read these!

Got more questions for me?  How can I help?  Leave a comment below & I’ll post an answer for you!

Other posts you should read:

Are You Making These 5 Dieting Mistakes?

How To Be Your Best Self

This post on Oprah.com by the great author Jeffrey Eugenides is amazingly motivating! How to Believe in Yourself—Even If You Sometimes Don’t