Okay maybe the New Year weight-loss goals weren’t hitting like you intended. But regardless, it’s now time for that end-of-year push. How do you get right and tight, especially when you don’t have a lot of time to commit to exercise? Wellness expert, trainer and virtual weight-loss magician LaTasha “Tadda” Lewis has the answer. And all you need is 15 minutes.
“It’s possible to achieve a [fit] body in a short amount of time by eating clean and hydrating well while adding HIIT,” certified fitness trainer/RN LaTasha “Tadda” Lewis says of the increasingly popular workout, which stands for high-intensity interval training. “HIIT may help you burn more calories than traditional exercise or burn the same amount of calories in a shorter amount of time.” Yet just because it’s 15 minutes, don’t assume it’ll be no sweat. According to Lewis, the key to an effective 15-minute workout is maximum intensity, giving it your all (to raise your heart rate) while aiming for minimal short durations of rest (to not allow your heart rate to lower too much).
“The workout can be tailored to fit anyone’s fitness level,” she says, offering this example: “Take two minutes of rest between each set, but as you get fitter, try decreasing your rest time to 30 seconds between each set. One huge bonus to a HIIT workout is it burns lots of calories quickly.” The other bonus is that HIIT can elevate your metabolism—even after exercise. With only 15 minutes a day, you can turn your body into a fat-burning machine. But Lewis advises adding at least two days of strength training and one day of yoga to your week in order to really sculpt and tone. And lastly, don’t forget to say “thanks.”
Try Lewis’s 15-minute wall workout, which can be done anywhere and anytime you can fit a workout in.
Complete all four exercises in rounds, aiming for as many rounds as you can complete within 15 minutes. Rest in between rounds according to your fitness level (Two-minute rest for beginners, one minute for intermediate and 30 seconds for advanced). –Nina Hemphill Reeder
Wall Bridges | Lie on your back with your arms by your sides, plant the soles of your feet on a wall hip-width apart, knees bent, legs at a 90-degree angle and your thighs perpendicular to the floor. Squeeze your glutes and raise your hips as high as you can. Return to the starting position and repeat for one minute. Want to challenge yourself? Lift one leg straight and move hips up and down as high as you can for 30 seconds and then alternate legs.
Wall Sit with Leg Raise | Start with your back flat against the wall with your feet shoulder-width apart about two feet from the wall. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet so your knees are directly above your ankles (rather than over your toes). Stay in this position for 30 seconds to one minute. Lift right leg to no higher than your left knee. Hold the position for 30 seconds. Then alternate and lift left leg for 30 seconds.
Wall Lunge | Start by standing with your back to the wall. Place your right foot on the wall and step forward, making sure when bending your left knee that it does not go over your toes. Beginners should hold this position for 30 seconds then alternate legs. More advanced athletes should lunge down, bending your right knee up and down (left knee should not go past toes) for 30 seconds, then alternate legs.
Wall Mountain Climbers | Face the wall, place hands flat on wall shoulder-width apart, step back enough to where you have a forward body lean into the wall, and lift your knees, alternating them as fast as you can, for one minute. Want to challenge yourself? Superset by adding two wall push-ups after lifting your knees 10 times, then keep repeating for the one-minute duration.