{"id":63611,"date":"2017-11-22T07:15:14","date_gmt":"2017-11-22T12:15:14","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=63611"},"modified":"2021-05-14T08:14:29","modified_gmt":"2021-05-14T12:14:29","slug":"15-minute-home-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/15-minute-home-workout\/","title":{"rendered":"The 15-Minute Home Workout You Need This Holidays"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/figcaption><\/figure>\n

For most, the holiday season means a whole lot of travel, food and to-dos…and little time, space or energy for exercise<\/a>. But your fitness doesn\u2019t have to take a backseat to a packed seasonal schedule \u2014 and this home workout, made up of just five exercises (all from Daily Burn 365<\/a>), is proof.<\/p>\n

The total-body bodyweight routine<\/a> is low-impact, so you won\u2019t bother others by jumping around. And you don\u2019t need any equipment, either. Plus, you\u2019ll target multiple muscles<\/a> in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam \u2014 or better yet, both.<\/p>\n

RELATED: <\/strong>The 7 Best Strength Exercises You\u2019re Not Doing<\/a><\/p>\n

The Home Workout You Need This Holiday Season<\/h2>\n

Perform each combination exercise<\/a> below in order for 40 seconds each. Rest for 20 seconds between each exercise \u2014 or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.<\/p>\n

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GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

1. Walk Out to Shoulder Tap<\/h3>\n

How to: <\/strong>Start standing with feet hip-width apart (a)<\/strong>. Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position<\/a> (b)<\/strong>. Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes<\/a> so your hips stay steady (c)<\/strong>. Walk your hands back to your feet and stand up (d)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>5 Planks, 10 Minutes: Your Ultimate Ab Workout<\/a><\/p>\n

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GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

2. Lunge to Front Pull<\/h3>\n

How to: <\/strong>Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a)<\/strong>. Lower into a sumo squat as your pull your elbows down and back by your sides (b)<\/strong>. Stand back up, bringing arms overhead (c)<\/strong>. Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d)<\/strong>. Stand back up, bringing arms overhead (e)<\/strong>. Repeat the turn and lunge, this time turning to your left side (f)<\/strong>. Continue alternating sides with a front pull between each lunge.<\/p>\n

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GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

3. Shuffle Side Punch<\/h3>\n

How to: <\/strong>Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a)<\/strong>. Shuffle your feet, taking two steps to the left (b)<\/strong>. Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c)<\/strong>. Shuffle to the right two steps (d)<\/strong>. Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>The Kickboxing Workout That\u2019s All About Abs<\/a><\/p>\n

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GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

4. Squat with Hamstring Curl and High Pull<\/h3>\n

How to:<\/strong> Start standing with feet hip-width apart. Lower down into a squat, sending your hips back and down and keeping your weight in your heels (a)<\/strong>. As you stand back up, bend your right leg behind you, kicking your heel toward your butt for a hamstring curl. Simultaneously pull your elbows back at shoulder height to perform a high pull (b)<\/strong>. Repeat the squat (c)<\/strong>. Repeat the hamstring curl on your right leg, while also repeating the high pull (d)<\/strong>. Continue alternating hamstring curls, with a squat in between.<\/p>\n

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GIF: Daily Burn 365<\/a><\/figcaption><\/figure>\n

5. Boat to Side Plank<\/h3>\n

How to: <\/strong>Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a)<\/strong>. Roll onto your left side to hit a side plank<\/a>, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b)<\/strong>. Roll back onto your butt to hit boat pose again (c)<\/strong>. Then roll onto your right side to hit a side plank (d)<\/strong>. Repeat, performing boat pose between each side plank.<\/p>\n

Want more workouts you can do at home? <\/em><\/strong>Sign up HERE for Daily Burn 365<\/em><\/strong><\/a>, and start your free trial today!<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. <\/em><\/p>\n

Read More
\n<\/strong>6 Exercises for the Ultimate Back and Chest Workout<\/a>
\nHate Crunches? 6 Better Core Exercises for Beginners<\/a>
\n3 Fat-Blasting Bodyweight Workouts in Just 10 Minutes<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Don\u2019t give up on fitness for the holidays. This home workout targets your entire body, requires little space and zero equipment \u2013 and gets you sweaty in 15.<\/p>\n","protected":false},"author":51,"featured_media":63634,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[32,430,313,289,431,341,343,100],"class_list":["post-63611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db365","category-db","category-workouts","tag-bodyweight","tag-daily-burn","tag-daily-burn-365","tag-exercise","tag-plyometrics","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63611","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=63611"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63611\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/63634"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=63611"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=63611"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=63611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}