The Art of Having Fun

Happy & Healthy: The 15-Minute I Am Busy Workout

by

7 years ago

I think we can all relate to the fact that life is busy, and even when you’re committed to sticking to a health and fitness routine, some days simply don’t allow for an hour-long workout (or even a half-hour long workout for that matter!). However, I am a firm believer that every minute counts toward your goals, and even when I don’t have enough time to head to a workout class or boot camp, I can still squeeze in 15 minutes of dedicated sweat time to start my day off right. With that said, I teamed up with my trainer Mike Alexander of MadFit to put together my 15-minute “I Am Busy” workoutto get my heart pumping on days when I am just that—BUSY! Although I aim for longer workouts during my regular routine, this workout is perfect for those days when all I have is a few minutes before I jump in the shower and run out the door for a day packed with appointments, meetings, and shoots. But don’t be fooled by the length of the workout… Trust me when I say that you will be sweating and out of breath by the end of those short 15 minutes—I know I was. Here’s what you’ll need to get started…

  • Medium weight dumbbells (10-15 lbs. for most people)
  • Resistance bands – 5lb. and 8lb. (I used these ones by Bodylastics)
  • An open space to get to work!

To do this workout, you’ll be performing each of the 5 moves below for one minute, resting for 30-45 seconds between each, then moving on to the next move. Once you’ve completed the list, go back to the beginning and repeat the entire circuit two more times (totaling 15 minutes). Pro Tip From Mike: This kind of circuit training fatigues your muscles by repeating a set several times in a workout. It is said to take 2,000 reps to do something well and 3,500 reps to perfect a move, so circuit training engrains these motions in your muscles, building your strength with each rep. Fascinating, right? Here’s to working toward those 3,500 total reps! Now let’s get started… The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin

1. Squat Press With Rotation (Using Bands)

Start this move with your feet hip distance apart, and the center of your 5lb. resistance band planted firmly under your stance. Lower into a squat, keeping your arms at a 90-degree angle. Using your lat muscles, pull the resistance band straight up and rotate to the right as you raise out of the squat. Lower arms as you do another squat, then extend as you rotate your core to the left. Repeat for one minute.

The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin

2. Tricep Kickback With Leg Extension

Begin by lowering onto your hands and knees, so you are on all fours. Grasp a dumbbell in one hand, and hold with your elbow pinned to your side. Extend your arm backward, engaging your tricep, while simultaneously kicking back with the opposite leg. Complete one minute by repeating on one side for thirty seconds, then moving on to the other side for the last thirty seconds.

The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin

3. Mountain Climbers

To get your heart rate up for a quick cardio boost, perform a rapid-paced mountain climber motion. Start in a pushup-plank position, with hands planted firmly on the ground, directly under your shoulders. Bring one knee to your elbow, then repeat on the other side, alternating quickly between sides. Make sure to sink your chest just a bit to keep that back straight and core engaged!

The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin

4. Asymmetric Bicep Curl With Hold at Top

For this move, you’ll need your heavier weight resistance band. Place the band under your feet, hip distance apart. Hold the handles of the band with palms up, and perform alternating bicep curls, holding for just a second at the top of each curl. Make sure you keep your elbows pinned to your sides and your forearms at an angle for the most resistance and muscle engagement.

The 15-Minute I Am Busy Workout | Gray Malin

5. Shoulder Abduction With Opposite Hip Abduction

Start this move by standing on a step. Holding your dumbbell in one hand, use your shoulder muscles to move your arm directly away from your body, until your extended arm is parallel with the floor. At the same time, extend your opposite leg straight out to the side, then return to starting position. Repeat 15x on each side.

The 15-Minute I Am Busy Workout | Gray Malin The 15-Minute I Am Busy Workout | Gray Malin

BONUS MOVE: Single Leg Hops

If you want to really get your heart rate up and burn extra calories, do this move at the end of each 5-minute round. (Use a 1-foot tall step if you have one available.) Standing on the step, alternate single leg hops off the step, and back up again, for one minute. I hope you all enjoy this workout as much as I did… Good luck!

Xx GM

Photos: Nicholas Scarpinato for GrayMalin.com