15 for $5 - The no-brainer mini workout for my short-on-time sisters:
If you have said to yourself, I only have 15 minutes; it’s not worth working out, this class is for YOU.
Some exercise is better than none, and a growing body of research suggests 15 mins of intense, all-in effort can be at least as beneficial as 45 mins of steady state, medium-level effort –in some cases, even more beneficial.
This April, I’m experimentally adding a M/W 15-min high intensity class (with modifications if you don’t relish jumping) for just $5 a pop. If it’s popular, I’ll keep it.
What’ll it be like?
3-min active warm up of all joints & major muscles
7 one-minute, compound exercises (targeting multiple muscle groups & joints in a single exercise) with a 25-second rest between each. Examples:
Dumbbell lunge twist to work the lower body, the core, and the shoulders
Mountain climbers with dumbbell shoulder squeeze to work lower body, core, shoulders, back, and cardiovascular system.
Sumo squat with bicep curl to bent-over tricep-press to work lower and upper body.
2-min flexibility/stretching/cool down
Consistently taking this class alone can yield the following overarching benefits:
-increased cardiovascular capacity
-decreased anxiety & depression
-boosted cognitive performance
-improved overall strength & coordination
Strategically pairing it with other activities can help you reach more specific goals:
For weight loss, combine it with a second 15-min activity later in your day.
For increased endurance, combine with same-day or alternating day steady activities like cardio-walks, runs, or swims.
For improved mental health, and/or improved strength & coordination, pair with alternating active-recovery days, when you go out and take a gentle 30 - 60 min walk.
For getting back into a fitness routine after a long break, put some skin in the game: purchase all 19 classes upfront to create a commitment –after all, they’re only $5 each!