If you want to get back in shape but don't have time for the gym, then you're in the right place.
Nothing will replace training in the gym, but if your goal is just to get back in shape, then short fitness routines that last about 15 minutes will be useful.
Of course, you can't expect magic, but it's better to start somewhere.
Check out four simple exercises that will get you back in shape, and best of all, you can do them at home:
Exercise 1
Stand straight with your legs hip-width apart. Place your palms in front of your chest, as in the illustration.
Kneel with your back straight, without bending your torso forward. The feet should be firmly on the floor.
Stand up in the starting position.
Take a step forward with one leg and kneel again. Touch the floor with your back knee, then straighten up.
Repeat the fourth step with the other leg.
Do the exercise for 45 seconds. Do three repetitions, resting 15 seconds between each repetition.
Exercise 2
Stand up straight, then lean forward with a straight back and place your palms on the floor.
Using your palms, move forward without moving your legs, and get into a push-up position.
Do one push-up, then crawl your arms back to the starting position.
Do the exercise for 45 seconds, then rest for 15 seconds. Do three repetitions.
Exercise 3
Stand in a push-up position with your feet shoulder-width apart.
Touch your right shoulder with your left hand.
Touch your left shoulder with your right hand.
Bend your right knee and touch it with your left hand.
Bend your left knee and touch it with your right hand.
Do a push-up.
Do the exercise for 45 seconds. Do three repetitions, with a 15-second break between each.
Exercise 4
You will need a dumbbell for this exercise, but you can also use a bottle full of water instead.
Sit on the floor, straighten your back, lean slightly backwards and bend your knees at a right angle. Bring your feet together and spread your knees slightly (as in the illustration).
Hold the bottle with both hands and turn to one side.
Holding the bottle, turn to the other side as well.
Do the exercise for 45 seconds. Do three repetitions with 15 second rests.
Bonus: 15-minute bottle workout
Fill a plastic water bottle – preferably with a larger diameter – and place it between your upper thighs.
Place your feet as close together as possible.
Using the muscles of the thighs, press the bottle. Alternately contract and relax the muscles.
While pressing the bottle, you can also add a movement with your hips – back and forth or in a circle.
Lower the bottle, about half the distance to your knees, and repeat the exercise.
Lower the bottle even lower, i.e. at the knees and repeat the exercise.
Do not press too hard and perform the exercise slowly. It is enough to press the bottle for 5 minutes in each position.
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