There are days when you simply cannot be bothered to work out. Long meetings, endless emails plus all the chores. But a workout doesn't have to be long to be effective. And Kayla shows us exactly what to do when you only have 15 minutes.
The key to short workouts is repetitions and compound exercises that engage several muscle groups at the same time. Trying to do as many sets as you can in a limited amount of time is also an excellent way to compete with yourself and track your progress. You will notice how, in a matter of weeks, 10 push-ups you had barely powered through just days ago will suddenly feel easier. This is when you can go for more repetitions in a set.
'I know many of you ladies are flat out and can struggle to find time to fit in a workout or get to the gym. I’m here to tell you that you do NOT need a gym membership or hours of free time to fit in a workout. This 15-minute, full-body circuit can be done in the comfort of your own home, and all you need is a skipping rope. I recommend warming up for 5 minutes before jumping into this workout,' Kayla posted on her Instagram account.
Kayla's proposed workout is setting 15 minutes on your timer (excluding warmup and cooldown) and doing as many laps as you can:
- Push-Up & Shoulder Tap - 10 reps
- Double-Pulse Jump Squat - 10 reps
- Goblet Reverse Lunge - 20 reps (10 each side)
- Alternating Jackknife - 10 reps
- Side Plank Rotation - 10 reps (5 each side)
- Skipping - 20 seconds
- High Knees - 20 seconds