13 Minute Workout to a Healthy Mind and Body

Every year, on websites tracking popular New Year resolutions, ‘being fit and losing weight’ make to top 3 everywhere. Interestingly, very same resolutions make to the top of the list of ‘most broken new year resolutions‘ as well. Two reasons given by those unable to keep these resolutions are lack of time and not willing to give up any other activity to make time for exercising.

These reasons made me look for an exercise routine that can be done at home, does not need any expensive equipment and can be completed in 15 minutes or less. My search for this combination led me to this exercise routine which is everything I sought: It can be done at home, does not need any equipment and can be finished in 15 minutes (Add any time for rest in between). I’ve modified this routine a little bit to make it safer and easier.

Try to do following exercises each for 1 minute. If you are fit enough, cover all of them at a stretch. If not, spread them throughout the day as per your convenience. This may help keep your New Year resolution intact.

1. Running in Place – An excellent aerobic exercise that will get your heart moving and warm your body up for other exercises.

2. Jumping Jacks – Another minute of warming up. Good aerobic exercise, works your legs, arms, and lungs. Cardio and strength training as well.

Jumping Jacks

3. Lunges – A great exercise to tighten your upper legs and butt. No need to hold weights if you are just starting. Later, when comfortable, use weights or increase reps as suitable.

• Start with your feet shoulder width apart.
• Pull shoulders back to keep your back straight and tight.
• Keep chest out and look forward.
• Start with your right foot.
• Take a long step instead of short one to reduce stress on knees
• Go all the way down till the trailing knee touches the ground.
• Come back to starting position.
• Repeat with left foot.
• Keep alternating like this for 1 minute.

4. Squats – Squat is probably the best full body exercise known. It works on your butt, upper legs and body core (abs). Do a minute of these and you’ll feel it.

• Start with your feet shoulder width apart and angled outward at 30° – 45°. Knees should be aligned to the feet, do not bend knees inwards or out.
• Pull shoulders back to keep your back straight and tight.
• Keep chest out and look forward.
• Keep your body erect; do not bend forward while squatting which transforms body weight to the back and may be harmful.
• Hips slightly out. Go down till you reach ’sitting on a chair’ position.
• Return to the starting position with body straight. Repeat as many times as you can in one minute.

5. Push-ups – Great for the upper body; chest, arms, shoulders and very good for improving total body fitness. If push-ups on floor seem difficult, lean against a table or counter at 45° initially. Build strength gradually to move down to stairs and then to floor eventually. Push-ups for one minute may not be easy. Do as many as you easily can and move forward to next exercises. 

• Keep your body straight from head to toe without sagging in the middle or arching your back.
• Look straight ahead instead of looking down at floor.
• Inhale as you go down, exhale as you come up.

6. Side Kicks – To start, hold on to the back of a chair and pretend you’re kicking a target waist high on your left or right. Then, side kick at the target.

• If just beginning, hold on the back of a chair for balance.
• Bring your right knee up till thigh is parallel to ground and at 90° to lower leg.
• Kick on to your right as high as you comfortably can. Slowly, the kick height will increase.
• Repeat with left knee.
• Keep alternating like this and do as many kicks as you can in 1 minute.

7. Curl-Up – Also known as Crunches and is considered a safer alternative to Sit-Ups. Works well for abdominal and back muscles.

• Lie face up on the floor with knees bent.
• Place your hands behind or besides your neck. As pushing your neck with hands behind can be harmful, placing hands besides neck is considered much safer.
• Curl your shoulders upwards towards knees. Hold for 1-2 seconds.
• Come back to your starting position.
• Repeat as many as you can in 1 minute.

8. Bicycles – Taking sit-ups to the next level, you can pretend to ride your bike while working your abs

• Lie face up on the floor with knees bent.
• Place your hands behind or besides your neck. As pushing your neck with hands behind can be harmful, placing hands besides neck is considered much safer.
• Bring your knees toward your chest and curl your shoulders upwards towards knees.
• Straighten your left leg at 45° to ground. Try to touch left elbow to right knee.
• Switch legs: Straighten your right leg and try to touch right elbow to left knee.
• Repeat as many as you can in 1 minute.

9. Toe Touches – Toe touches make your body flexible. Do not try to do as many as you can in one minute, rather hold each touch for 20 seconds. Stretch will feel nice.

• Bend at the waist keeping legs straight.
• Let your arms fall naturally.
• Slowly, try to touch your toes. Keep in this position for 20 seconds.
• Come up and stand straight.
• Repeat twice.

10. Squat Thrusts: This exercise primarily targets leg, butt and arm muscles but is great for working your entire body while getting your heart rate nice and high. Squat thrusts are not easy to do: Initial struggle is normal. Do as many as you can comfortable and increase repetitions gradually.

• Bend at knees and hips and, squatting down, place hands on ground shoulder width apart.
• Keep the elbows inside the knees.
• Thrust feet and legs backward to a front leaning rest position. Keep body straight from head to heels. Support weight on hands and toes.
• Recover to the squatting position.
• Repeat as many as you can do in one minute.

10. High knee raises – Instead of just running in place, raise those knees up a little higher. Very good cardio workout.

• Be on your toes and start running at place.
• While running, lift your knees as high as comfortably possible.
• You may bend your arms at 90° from elbows keeping your palms facing down, effectively making both your lower arms parallel to the ground.
• Now try to touch your palms with knees.
• Continue for 1 minute.

12. Hamstring Stretch – Sit on the floor, with your legs straight in front of you, and try to touch our toes with your fingers while keeping your legs straight. Hold it for 20 seconds. Repeat twice. 13. Rest and Breathe – Lie down face up. Legs straight, both arms on your sides, hands open facing up. Rest for a minute, breathe deeply and be at peace. This routine can help you keep your new year resolutions of being fit and losing weight.  However, if done regularly, you won’t need these new year resolutions as you would already be fit and there would be no extra weight to lose.