Taking 15 minutes a day can help you stay fit without the gym

It’s possible to stay fit without the gym with just 15 minutes a day. if you are persistent in doing 10 exercises regularly, we assure you that you will stay fit even without the gym.

Knowing a good sequence of exercises to do at home is the best way to keep fit , despite giving up eating and opening the gym or not. The real secret of any good physical shape, in fact, is movement, performed constantly and regularly. To keep fit even without the gym, a few exercises to do at home are enough to cover all the muscles of the body, ensuring complete and uniform movement.

So here are 10 exercises to do with your body. You’ve to follow just one rule : have the constancy to do them (almost) every day. It’s just 15 minutes total (one minute per exercise with a 30 second break in between).

In return, we assure you of stunning results.

1. Squats for glutes and thighs

A classic that never goes out of style and that, after the inevitable post-workout soreness, really gives great satisfaction is the squat. They are performed free-body or with a weight in the hands, keeping the feet slightly wider than the hips and firmly on the ground. Ascent and descent must be controlled so that the knees do not go beyond the line of the feet and the torso does not fall too far forward or too far back. If going up the buttocks are contracted and squeezed well, the effectiveness of the squats increases.

2. Front lunges for legs and buttocks

In addition to working the glutes, lunges work the entire leg and improve balance ability. For the more experienced there is the version of the jumped lunges, but for those who are impractical or at the beginning it is always better to check every single movement well and perform the exercise in statics.As for squats, also in this case the knee must not go beyond the line of the foot but form an angle of 90°.

3. Half arch for back and buttocks 

For those who dream of a marble b-side this is the ideal exercise.It has no contraindications, it is practiced unloaded and therefore without the risk of compromising the knees.Attention only to those who suffer from pain in the cervical area: in that case it is good to take care not to overload the neck too much.To avoid discomfort, just reduce the width of the lift.

4. Table to strengthen arms, back and buttocks

A complete but somewhat hard exercise that completes the series of squats, front lunges and arches and adds load on the arms.It may be difficult to hold the position at first, but over time the resistance increases.The ideal is to be able to stay in the table position for 30 seconds, loosen and recover for 15 seconds and then try again for at least three or four consecutive repetitions. If well done, effort, results and strength are guaranteed.

5. Basic lateral abs 

A simple exercise to train the lateral abs is to lean to one side and then to the other in an alternating direction. The effectiveness of the exercise increases if you hold weights in your hands (which in the absence of classic gym dumbbells can be replaced by bottles of water or other easily graspable objects).

6. Front plank for iron abs

Sculpted abs doesn’t just mean a flat stomach, but also a straight bust and better posture. The front plank is the ideal exercise to achieve this goal and more during the hold, in addition to the abdominal core, the muscles of the legs are also trained, which must remain tightly contracted to better support the weight of the body.Just be careful not to arch your back, especially during the last seconds of holding. 

7. Side plank

After the front plank to complete the abdominal workout, performing a few repetitions of the lateral plank never hurts.All the lateral muscles of the legs and torso are involved in this exercise and the hold on the arm also produces a training effect on the shoulder and arm.

8. Twist to train mobility, strength and abdominal resistance

A complete exercise for those aiming to have a super sculpted turtle. The exercise is performed with or without the addition of a weight or ball in the hands and consists of rotating the torso from one side and then the other while the legs are raised off the ground.It will burn a lot, but the combined action of holding the legs up and twisting will have an exponential effect on the definition of the abs.

9. Lats and back

To be fit and perform all the proposed exercises well, you need to have a strong back. One of the most effective exercises for training the latissimus dorsi (and consequently the arms and shoulders) are the backward raises, to be performed in quadrupedia or with support on a raised surface.During execution, the back must be kept straight and the exercise must focus only on the portion of the muscle involved, i.e. the back.

10. Burpee to get strong like marines 

Burpees are America’s favorite functional bodyweight exercise. As complete as it is tiring , it is an extremely dynamic movement, which combines action, strength, coordination with a truly remarkable cardio-vascular and cardio-respiratory commitment.

There are various ways to execute it, in all cases it is a matter of squatting down on the ground, placing your hands on the ground and bringing your legs back with a hop, at which point bending over, another leap to bring your feet together hands and finally a high jump to get back on your feet.