15-Minute Quick Workout After Busy Day: A Simple Routine To Boost Your Energy

After a long and hectic day, the last thing many of us feel like doing is exercising. However, incorporating a quick workout into your evening routine can help you unwind, reduce stress, and improve overall health. A 15-minute workout is enough to get your body moving, release endorphins, and recharge your energy without requiring much time or equipment.

Here’s a simple and effective 15-minute workout that can be done at home, even after the busiest of days:

1. Warm-Up (2 minutes)
Before diving into the workout, it’s essential to warm up to increase blood flow and prepare your muscles for exercise.

Arm Circles: Stand tall with your arms outstretched. Slowly rotate your arms in small circles for 30 seconds, then reverse the direction for another 30 seconds.
Marching in Place: Lift your knees high while swinging your arms in a rhythm. This will gradually increase your heart rate. Do this for 1 minute.

2. Full Body Workout (10 minutes)
This quick routine will target all major muscle groups and can be done in the comfort of your living room with no equipment.

a. Squats (2 minutes)
How to do it: Stand with your feet hip-width apart, chest upright, and hands on your hips or straight out in front of you. Lower your body by bending your knees and hips, as if you're sitting into a chair. Make sure your knees don't go beyond your toes. Return to standing.
Modification: If you find the movement challenging, try shallow squats or hold onto a wall or chair for support.
b. Push-ups (2 minutes)
How to do it: Start in a plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Lower your body toward the floor, keeping your elbows at a 45-degree angle, then push back up.
Modification: If regular push-ups are too difficult, drop to your knees for a modified version.
c. Jumping Jacks (1 minute)
How to do it: Stand tall with your feet together and arms at your sides. Jump up, spreading your legs and raising your arms overhead. Jump back to the starting position and repeat.
Modification: For a low-impact version, step one foot out at a time while raising your arms.
d. Plank (2 minutes)
How to do it: Lie face down and lift your body into a straight line, supported on your forearms and toes. Keep your abs tight and avoid letting your hips sag.
Modification: If holding a plank for 2 minutes is too challenging, start with shorter durations and gradually increase your time.
e. Lunges (2 minutes)
How to do it: Stand with your feet hip-width apart. Take a step forward with your right leg, lowering your body until both knees are bent at 90-degree angles. Push back up to standing. Alternate legs and repeat.
Modification: If you find lunges difficult, reduce the range of motion or perform them near a wall for balance.
f. Glute Bridges (1 minute)
How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Slowly lower your hips back to the floor and repeat.
Modification: If it's hard to lift your hips, try a partial bridge or keep your feet closer to your glutes for better support.

3. Cool-Down (3 minutes)
Finishing your workout with a cool-down will help your heart rate gradually return to normal and reduce muscle stiffness.

Child’s Pose (1 minute): Kneel on the floor and stretch your arms forward while lowering your chest towards the floor. Relax in this stretch for 30 seconds to 1 minute.
Standing Forward Bend (1 minute): Stand tall, then bend forward from your hips, reaching your hands toward your toes. Hold for 30 seconds to 1 minute while breathing deeply.
Shoulder Stretch (1 minute): Stretch your right arm across your body and use your left hand to pull your right arm closer. Hold for 30 seconds, then switch arms.

Why This Routine Works

Time-Efficient: With just 15 minutes, you’re engaging all major muscle groups, improving both strength and cardiovascular fitness.
No Equipment Needed: Everything in this routine can be done with just your body weight, making it perfect for those with little to no equipment at home.
Boosts Mood: Exercise triggers the release of endorphins, which help combat stress and improve mood, making it an ideal end-of-day activity to help you relax.
Promotes Better Sleep: Engaging in physical activity before bed can promote deeper, more restful sleep, helping you wake up feeling refreshed.

The key is consistency—try to do this workout every evening, and you’ll start noticing improvements in your fitness and mood. So, put on your workout gear and take just 15 minutes to care for your body after a busy day!

(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)