Living Healthy: 15-minute workout - 7News Boston WHDH-TV

Living Healthy: 15-minute workout

Posted: Updated:
Life can get so busy and it's not always easy to find time to work out. But in this Living Healthy there are five moves that take 15 minutes total and you don't need equipment or a gym membership.

Stephanie Kaise has a master's degree in kinesiology. It's complicated stuff, but she says keeping workouts simple is a lesson she learned long ago.

She says pick five diverse exercises.

"A couple core exercises, upper body, lower body, all mixed in there to get a good total body workout,” she said.

Then run through them three times each for 30 seconds.

First, a plank. It works your core and you can start on your knees.

Next is a squat.

"The important thing, always, is to have proper form, so in the 30 seconds do as many as you can with good form,” Kaiser said.

Over time you can add a cardio component.

"If you are feeling really great about your squats and you want to add that high-impact option, then jumping is a great way to get your heart rate up,” fitness instructor Tara Rochford said.

After you worked your lower half, push-ups will challenge your chest, shoulders, arms and abs.

"You'll be surprised how quickly you start to see a difference in your strength,” Rochford said.

Then work your backside with a bridge.

Finally, a move called bird dog, extending opposite legs and arms and bringing them together.

"This one really works on trunk stability, so what you want to focus on here is not letting your hips or shoulders come out of alignment,” Rochford said.

Always be sure to stretch, so you're not feeling your work-out the next day.
  • Special ReportsMore>>

  • Hiller: Market Basket winners and winners

    Hiller: Market Basket winners and winners

    Friday, August 29 2014 9:02 AM EDT2014-08-29 13:02:02 GMT
    Usually when somebody wins, somebody else loses. That's the way it is in sports, politics, business and even life. But, once in a while, there's a true win-win.[more]
    Usually when somebody wins, somebody else loses. That's the way it is in sports, politics, business and even life. But, once in a while, there's a true win-win.
    [more]
  • What's Cooking: Summer Cocktails

    What's Cooking: Summer Cocktails

    Thursday, August 28 2014 10:53 PM EDT2014-08-29 02:53:57 GMT
    There is still time to enjoy a cold one in the beautiful hot weather and where better than at the Hard Rock Cafe in Boston. Summer cocktails are what's cooking.[more]
    There is still time to enjoy a cold one in the beautiful hot weather and where better than at the Hard Rock Cafe in Boston. Summer cocktails are what's cooking.[more]
  • Living Healthy: Neuro balance test

    Living Healthy: Neuro balance test

    Thursday, August 28 2014 10:26 AM EDT2014-08-28 14:26:42 GMT
    It's back to school time, and that means school sports, but kids who play, always run the risk of injury. Now the need to protect their brains is greater than ever.[more]
    It's back to school time, and that means school sports, but kids who play, always run the risk of injury. Now the need to protect their brains is greater than ever.[more]
Powered by WorldNow

WHDH TV 7NBC WLVI TV CW56
Sunbeam Television Corp
7 Bulfinch Place
Boston, MA 02114

News Tips: (800) 280-TIPS
Tell Hank: (855) 247-HANK
Corporate Media Services: (800) 642-1551

Can't find something?
Connect with us here:
Powered by WorldNow
All content © Copyright 2000 - 2014 WorldNow and WHDH. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service.