Some days are busy. And others are like a blur. Even when you don’t have time for a spin class, long walk or trainer session, it doesn’t mean you need to throw in the exercise towel altogether. It’s a myth that you need to sweat it out at the gym for hours to get a good workout. In fact, short, intense bursts of exercises might even give you better results.When you’re pressed for time, try one of these 15-minute fat-burning workouts from the Yes Health coaches (some you can even do in a hotel room or right in your living room, no props required). Plus, watch Coach Chloe’s fun 15-minute interval training video for easy exercise ideas when you’re on your lunch break or traveling:
- Maximum effort is key! Work up to an 8 or 9 on a 1-10 exertion scale (you can't carry on a conversation at this level). This scale is different for everyone, so don't compare yourself to others!
- Do a short warm-up with dynamic stretching (movement-based stretching) to prevent injury: 30 seconds jogging in place, 10 body weight squats, 30 seconds jumping jacks, 10 alternating lateral lunges, 10 arm circles front, 10 arm circles back.
- End your workout with a few minutes of static stretching, holding each stretch for at least 30 seconds.
- Use the timer on your smartphone to measure your intervals so you know when to take breaks.
Proper form is important. Do a quick search for the exercise name on YouTube and watch a few videos before you begin. Or, ask your coaches in-app!
Remember, you can adjust all of these to match your body's exertion level! If jogging isn't appropriate for hill sprints, walk at a brisk pace. If high knees cause pain, try mountain climbers. Check in with your coaches in-app for more modifications!