With summer in full swing, either you’ve accomplished your fitness goals, are in the midst of them, or forgotten/abandoned them all together. Get back to it!
Summer can be full of fun activities and special memories. That is what makes summer so much fun! However, summers can also be very busy with summer swim lessons, summer soccer club practices, family get-togethers, and crazy schedules. Don’t let the crazy schedules hold you back from getting or staying in shape. These are great, short 10–15-minute workouts that work the full body. Remember, you CAN find the time to work out, even if it is just 10–15 minutes, it is better than nothing. You can repeat these workouts 2–3 times per week.
Quick 10 Minute Full Body Workout
5 exercises, 1 minute each station, twice through
- Push ups
- Squats
- Plank
- Lunge jumps
- Single leg butt plank (do half the time on one side then switch)
To add variation, do 30–45 seconds at each station, and go through it 3 times.
Quick 15 Minute Full Body Workout
5 exercises, 1 minute each station, three times through
- Side lunges
- Dips
- Mountain climbers
- Burpees
- Side plank leg lifts (do half the time on one side then switch)
To add variation, do 30–45 seconds at each station, and go through it 3 times.
Personalized Workout and Meal Plans
Join Sunwarrior’s Fitness Challenge and get access to personal workouts like the one’s in this article not to mention meal plans!
If you want to add some cardio to this strength training workout, complete 1 full round, then run a few minutes or laps, depending on where you are, before starting the next round.
Want to know what muscle groups are worked for each of the exercises? I put challenging variations in parenthesis if you want to make the workout harder.
Push-ups: pectorals, deltoids, triceps, abdominals, serratus anterior (try doing tricep push-ups, wide push-ups, or regular push-ups with one single off the ground).
Squats: quadriceps, hips, gluteals, hamstrings (try doing narrow or wide squats).
Plank: transverse abdominals, gluteus maximus, gluteus medius, gluteus minimus, quadriceps, hamstrings, obliques (try lifting one leg off the ground or tilt the hips side to side while holding the plank.)
Lunge Jumps: glutes, quadriceps, hamstrings, calves, abdominals, hips (try to go deeper for each one and faster pace).
Single leg butt plank: erector spinae, glutes, hamstrings, abdominals (try holding one side for the full minute before switching to the other side).
Side lunges: glutes, quadriceps, hamstrings, calves, adductors, abductors, abdominals (try to go deeper and then hold for a few seconds before switching).
Dips: triceps, pectoral, rhomboid, deltoids (try keeping the legs straight for the duration or lift one leg off the ground during the dips).
Mountain climbers: abdominals, glutes, quadriceps, latissimus dorsi, erector spinae, deltoids, calves, hamstrings, obliques (try to keep a faster pace).
Burpees: quadriceps, hamstrings, glutes, abdominals, pectorals, deltoids, back muscles (try adding a push-up in the middle of the burpee).
Side plank leg lifts: obliques, hips, adductors, abductors, chest, shoulders, erector spinae, back muscles (try doing as many leg lifts as fast as you can with good form, keep both knees off the ground during exercise).
Have fun and sweat a bit!
