15 minutes fitness

15 minutes fitness program are very beneficial for those who don’t have time to workout but yet wants to stay fit.

Whenever we think of fitness. First two things comes in our mind are exercise and diet. 

We generally start with exercise. Everybody has their own choice of exercise. Some start with regular walk and jog. Some start with yoga and some starts going to the gym. 

Whatever activity you choose, “time” is one common thing which is required to add exercise in our lifestyle. 

This is one of the reason that most of the people do not start exercising or even if they start, they do not last long. 

Most of the common mistakes one makes when they start their fitness journey: 

1. OVERTRAINING 

Most people become extra motivated when they start exercising. They choose duration over quality. Though “15 minutes fitness” workout is enough. When you over-train, no doubt that you burn more calories, but you also burn muscles which is harmful to your body. You even tend to eat more due to overtraining.  

2. OVER DISCIPLINE 

When we start training or dieting, we start hardcore, taking care of the exact measurements of the food, calculating calories and nutrition. Avoiding outside food completely. Quit junk food completely. Many stops going to any functions or vacation. These immediate strict disciplines take us away from our regular lifestyle, which increases the chances of quitting soon. Therefore, a nutritious low-calorie plan along with a “15 minutes fitness” workout plan will work better   

3. CRASH DIETING 

This is one of the most common practices done by people for immediate weight loss. Crash dieting is harmful due to lack of nutrition and hence as you keep following it you will end up with certain deficiencies and won’t be able to continue with this kind of diet. And as you get back to normal dieting, you tend to regain weight as fast as you lost. 

4. HIGH EXPECTATIONS 

When we follow hard, we expect harder. But when the result is not according to our expectations it makes us demotivated to the extent that we decide to quit. 

5. GOAL OVERTRACKING 

 Whether it is weight loss, weight gain or muscle building. As we start following the plan, we start tracking it very quickly by measuring weight for weight loss and weight gain and measure our muscular size or strength every other day. The desperation to achieve the goal faster makes you get demotivated very quickly. Though we need patience to achieve our health and fitness goals. 

Therefore, less, but steady and long-term exercise programs are one of the best programs for the people who want to get fit within their busy schedule.  

SAMPLE 15 MINS FITNESS PLAN: 

2 MINS WARM UP 
CRUNCHES 15 REPS 
KNEE PUSHUPS 15 REPS 
PLANK 30 SECS HOLD 
BENT OVER LEG KICK BACK 15 REPS each leg 
SQUATS 15 REPS  
MOUNTAIN CLIMBERS 15 REPS 
BURPEES 10 REPS 
2 MINS STRETCHING EXERCISES 

Perform the workout one after another with 0-30 secs rest in between each exercises. And do 2-3 rounds. Each round will have rest of 1-2 mins 

warning: consult your physician before engaging or following any kind of diet/exercise plan.