Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
Life is full of to-do lists. You’re constantly on the go, trying to balance meal prep with grocery shopping as you tackle piles of laundry once the kids are finally in bed. Your priorities get lost among the chaos, disappearing to that black hole where single socks seem to disappear.
People talk of mindfulness, minimalism and simplicity, but when you’re in over your head, it’s hard to define what those concepts mean and how you could benefit from them. “I have too much to do” has become a common response when someone suggests you slow down. “I’m too tired” is your No.1 reason to skip that workout when life is feeling complicated.
Over time, the stress and pressure catches up, leaving you sick, exhausted, anxious or a combination of the three. The solution? Commit to 15 minutes of exercise. This routine promises to bring you more energy and decrease your stress level — in less time than folding that pile of laundry.
Choose a day and time that works best for you and commit yourself to completing this 15-minute full-body workout. It can be done anywhere and doesn’t require any equipment. Complete each cardio and strength set in the order listed, three times. As a final round, complete all four cardio moves back-to-back. Rest as needed.
WARM UP: 60 SECONDS OF JOGGING IN PLACE
30 SECONDS OF CARDIO: MOUNTAIN CLIMBERS
With your feet together, hinge forward from your hips and walk your hands forward into a plank. Your wrists should be under your shoulders and your fingers spread wide. Imitate a “running in place” movement, driving each knee forward (one at a time). Remember to keep your arms active and strong, imagining that you’re “pushing” the ground away.
30 SECONDS OF STRENGTH: ALTERNATING REVERSE LUNGES
Begin with your feet at hip distance apart and your hands on your hips. Step back with your right foot and bend both legs into a lunge. Return to standing and alternate with your left foot stepping back. Avoid leaning forward with your chest. Imagine your torso as a slice of bread in a toaster, keeping your shoulders above your hips as you move downward and upward.
30 SECONDS OF CARDIO: JUMPING JACKS AND ARM CURLS
Start with your feet wide, arms extended in front of you toward the floor. As you jump your feet together, bend your arms toward you to complete a curl. When you jump your legs out, extend your arms downward once again. Repeat.
30 SECONDS OF STRENGTH: SQUAT HOLD WITH ALTERNATING TAP-OUTS
Bring your feet together and come into a low squat with your arms held in close to your chest. This is your starting position. From here, your right foot taps out and then returns to center. Then your left foot taps out and returns to center. Keep your squat low and your core tight. Continue alternating tap-outs.
30 SECONDS OF CARDIO: BURPEES
From a standing position, bring both hands down to the ground while sending your legs back so you’re in a plank position. Then drive your knees forward to return to your feet. Return to standing and add an overhead arm reach and jump at the top. Repeat.
30 SECONDS OF STRENGTH: SQUAT WITH ALTERNATING KICKS AND PUNCHES
With your feet about hip-distance apart and your arms bent close to your chest, lower your hips into a squat. As you stand, extend your right leg forward into a kick and punch forward with your left arm. Return to your squat (both arms close to your chest again). Repeat on the other side, extending your left leg forward into a kick and punching forward with your right arm. Continue alternating with kicks and punches.
30 SECONDS OF CARDIO: ALTERNATING TAP JUMP
Place your feet wider than your hips, toes turned slightly out and bend your legs. With your right hand, tap your left foot. Then quickly jump up with your feet coming together. Jump back out with your feet wide and lower to tap your right foot with your left hand. Repeat.
30 SECONDS OF STRENGTH: PLANK WITH ALTERNATING SHOULDER TAPS
With your feet together, hinge forward from your hips and walk your hands forward into a plank. Your wrists should be under your shoulders and your fingers spread wide. Keeping your core tight, tap your left shoulder with your right hand, then return it to the ground. Tap your right shoulder with your left hand and then return it to the ground. Continue with alternating taps.