Plank Exercise

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These Super-Effective Workouts Will Make all your Excuses Beg for Mercy

You want to work out, you really do. But the kids are projectile vomiting, the dog swallowed a golf ball and you can smell dinner burning in the oven. No worries, my friend – an ass you can bounce coins off is still within your reach. All you need is 15 minutes. Or even five if that’s all you have. Now go whip on your sports bra and get started!

  1. Sworkit circuit-training app

Sworkit App
This free fitness app is like having your very own personal trainer – minus the hefty fees. It creates a different circuit-training workout for you every time you use it so you get great results without getting bored. If you’re a creature of habit, you can buy Sworkit Pro for $0.99 and save your favourite custom workouts.

Choose between cardio and strength training, and focus on a specific part of your body or mix it all up with the “Anything goes” program. You can set it for anywhere between five and 60 minutes depending on how much time you have, and it requires very little space so it can be done anywhere.

With every exercise lasting only 30 seconds, the pain of the last one is soon forgotten. You’ll start to see results after a couple of sessions, and you’ll be noticeably leaner and stronger after a few weeks if you use it regularly. There are even yoga and stretching programs for those days when your body needs a little TLC.

  1. 30 Day Fitness Challenges

30 Day Fitness Challenges
If you prefer to do a little bit of exercise every day rather than commit to a longer session a few times a week, this is for you. Go to 30DayFitnessChallenges.com and pick your poison. You can target one specific area with the Plank Challenge or the Squat Challenge, or you can choose a full-body workout like the Bikini Body Challenge or the Little Black Dress Challenge.

You only need five to 15 minutes a day to complete it, but be prepared to work hard. There’s an app for $3.79 if you’re willing to splurge – or just follow it for free online. Post your progress on social media with the #30dayfitness hashtag and see how others are going for extra motivation.

  1. 15-minute fat-blasting workout

Plank Exercise
This workout is a collection of some of my favourite exercises. I don’t like them because they’re easy, but because I only have to suffer for a short time to get some serious results. If you’re not sure how some of them are performed, search for online video demonstrations.

Take a 10-second break between each exercise to catch your breath and a 30-second break every few exercises when you need it. If this workout is too difficult for you, start with half the amount of reps and take a 20-second break between each exercise.

  • 20 burpees
  • 20 squats
  • 2 minutes plank
  • 20 jump squats
  • 20 push-ups
  • 20 jumping lunges
  • 20 mountain climbers
  • 20 tricep dips
  • 1 minute side plank (switch sides after 30 seconds)

Although I’ve been writing about fitness for 15 years, I’m not a medical or fitness professional so please check with yours before trying my workout.