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15 minute full body workout (that you can do in your lounge)

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We know it’s hard to make exercise a part of your regular routine. Going from couch potato to Wonder Woman does not happen overnight. So that’s why we have crafted our cheat’s series to get you going. 

Why is it a cheat's series? Well, because the exercises I have compiled below have all been tried and tested by me - me who is, at heart, a couch potato and by no means a fitness expert.

In fact, while all the exercises below are quite standard and form the basics of most body weight training programs, it is always possible to hurt yourself. So watch the  expert videos I've included carefully to make sure you maintain the correct form when performing the exercises. 

Also, as always when embarking on a new exercise regime, you should speak to a medical professional first.

Missed the previous installments?

Read them here: 

Can just 1 minute of intense training equal a 45 minute workout? 

Exercise tips for the pathologically lazy

I lost 11 cm in 21 days doing this 3 minute exercise 

You’re motivated now to get going, but where do you start? Cardio is always good – just get some running shoes or a swimming costume and head to your nearest park or public pool.

But what if you want to do some strength training to build muscles? Do you have to go out and join a gym at a massive cost?

Head to Makro or Game to buy an expensive set of weights you’ll use for one week and then will just lie there gathering dust?

No, of course you don’t.

Which is why we’re giving you this quick, relatively easy (almost) full-body workout. 

What you’ll need: 

- 2x2 metres floor space
- Yoga mat
- Sturdy chair or coffee table
- 2x1 litre water bottles 
- A large bag of rice (sealed) 

The basics: 

A repetition is one full movement of the exercise you’re doing. We will be doing 15 repetitions of each exercise, with planks and burpees in between exercises to work a range of muscles and raise your heart rate. 

Watch the video below to see how to do beginner, intermediate and advanced burpees:

Go at your own pace.

The program: 

First up, planks! 

- Start with a basic straight arm plank and hold for 30 seconds. Rest for 15. 
- Graduate into a forearm plank for another 30 seconds. Rest for 15. 
- Do a 20 second side plank, resting 10 seconds after each side. 
- Complete the exercise by doing 5 burpees. (You decide whether you want to do beginner, intermediate or advanced.) 

Now, squats and lunges!

- Squats: Stand with your feet shoulder-width apart, arms straight ahead of you, holding two cans or two litre water bottles, or if that's too easy, a large bag of rice.
- Sit back, like you’re sitting into an invisible chair, until your thighs are parallel with the floor, raising your arms in front of you. 
- Squeeze your bum as you stand up and lower your arms. Do 15 repetitions. 

Watch: How to do a perfect squat:


- Lunges*: Stand with your feet hip-width apart, arms to your sides, holding a full water bottle in each hand. If the water bottle is too big for your hand, or too heavy, grab two cans instead. 
- Take a large step forward, your heel touching the floor first, and lower your body until your front knee is at a right angle. (Your back knee should also be at a right angle).
- As you step forward, raise your arms laterally so that they are parallel to the floor. 
- Repeat the exercise with the other leg - this time raising the arms to the front. Do 15 with each leg. 
- Finish the set by doing a 30 second elbow plank. 

*If you have weak knees, or if you are a beginner, start with beginners lunges as shown below, and just add the arm raises. 

Watch: Lunges for beginners: How to do a lunge without hurting yourself:

Ab fab! 

- Spiderman planks: From that elbow plank, raise yourself up onto your arms, and into the push up position. 
- Bring your right knee towards your right elbow, and then return to the position. Then bring your left knee towards your left elbow. Return to starting position. This is one rep. 
- Do 15 reps. 
- Bicycle crunches: Lie on your back with your arms behind your head, torso and legs raised to make a very wide V-shape with your body. 
- Simultaneously, but slowly, bring your leg up and twist your torso to bring your left elbow to touch the right knee, and vice versa. This is one rep. 
- Do 15 reps. 
- Leg drops: Lie on your back with your hands pressed next to your lower back for stability. 
- Keep your legs together and straight, raise and slowly lower them until they’re about 5 cm from the floor. Raise and lower. And repeat 15 times. 
- Finish the exercise sequence by doing 5 burpees. 

Last but not least, toning arms and back!


- Tired yet? Don’t worry; lie down face down with your arms stretched out in front of you. 
- Now lift your arms and your legs off the floor, like you’re pretending to fly like Superman. Hold for 5 seconds. Repeat 15 times. 
- Do 2 sets of 15 push ups (you can do “ladies’” push ups if you’re struggling too much with the normal ones). 
- Finish with a final 30 second elbow plank. 

WATCH: How to do the perfect plank:

And finally…

Dry off your face, pat yourself on the back and have a glass of wine in front of the TV. 




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