All posts tagged: 15minute

Protect your spine and build real-world stability with this 15-minute standing abs workout

Protect your spine and build real-world stability with this 15-minute standing abs workout

Published by Jenni Sidey

You might not notice it, but you twist (and resist twisting) your body all the time in everyday life. When you drive and reach behind you (in my case, to pass snacks to my kids in the back), carry groceries or change direction while walking, you are performing spinal rotation. This movement helps to protect your spine and keep your muscles flexible and resilient, reducing stiffness often linked to back pain. Adding intentional and controlled twisting into your fitness routine through rotational and anti-rotational exercises is a fantastic way to strengthen your core and protect your spine for the long term. Latest Videos From You may like In the workout below, the woodchop squat trains your core to generate power through rotation, while the dumbbell press-out works the opposite way—teaching your body to resist movement (anti-rotation) and remain as stable as possible. Master both movement patterns and you won’t just build strength, you’ll boost stability, balance and resilience in your core. Rotation and anti-rotational exercises also target the deep core—often overlooked abdominal muscles that support …

Only have light weights? This 15-minute workout will help you build strength and improve your fitness

Only have light weights? This 15-minute workout will help you build strength and improve your fitness

Published by Jenni Sidey

Light dumbbells are one of the most convenient pieces of home workout equipment, but you may feel like you quickly outgrow them. However, there are plenty of ways to use light weights so they still pose a challenge, such as this workout by Pilates instructor Bianca Wise, who recently launched a workout series on ALO Wellness Club. “This program uses classic Pilates precision with circuit-style training,” Wise tells Fit&Well. Article continues below You may like “The beginner-friendly workout builds strength, improves coordination and elevates your heart rate in under 15 minutes.” Below, she’s shared a workout inspired by the programme. Bianca Wise’s 15-minute dumbbell workout The workout is a mix of bodyweight moves and light weight exercises, although all moves can be done without weights if required. You’ll need a mat and a pair of light dumbbells: 3lb (1kg) hand weights are ideal, but you can even use a couple of water bottles or food cans if you don’t have dumbbells at home. Start your week with achievable workout ideas, health tips and wellbeing advice …

The gentle 15-minute kitchen reset that makes a difference

The gentle 15-minute kitchen reset that makes a difference

Published by Sam Flores

Often, I feel the need for a kitchen reset in my body before my brain quite catches up. Maybe you know the feeling, too. This isn’t the moment for a full seasonal purge. Not a spring clean, not a weekend overhaul. It’s the reset I reach for when I know groceries are en route and the counters feel a little gritty, a little sticky from a day of recipe testing. Or when I want to make myself a nice lunch, but last night’s dishes are still in the sink—now layered with breakfast’s. Or when I’ve cooked in someone else’s kitchen — my mom’s, my sister’s, a close friend’s; not a stranger, to be clear — and they say, “Oh, just leave it!” (I’m sorry. I can’t. I simply can’t.) You may have intuited this already (this is, after all, a weekly dispatch about cooking), but my kitchen is, in a very real way, my office. Metaphorically, yes — it’s where the ideas that end up here begin. But also literally: my desk is a repurposed …

A physical therapist recommends this 15-minute resistance band routine to build strong ankles and reduce your risk of injury

A physical therapist recommends this 15-minute resistance band routine to build strong ankles and reduce your risk of injury

Published by Jenni Sidey

Ankles and feet are often overlooked in strength training programs, but it’s worth making sure they’re robust enough to handle what life throws at them. A 1982 study estimated that ankles must cope with a peak force of up to 13 times your bodyweight when running. If they’re not up to the task and things go wrong with your ankles, you can’t even take pain-free walking for granted, let alone running or any other kind of activity. Dr Tom Walters, orthopedic physical therapist, certified strength and conditioning specialist and author of the Rehab Science series of books, is about to publish a new book dedicated to looking after your ankles and feet. Article continues below You may like He’s shared a 15-minute resistance band workout from the book, which will help you keep your ankle joints and muscles in good working order, and reduce your risk of injury. “This type of routine can be useful for improving ankle strength, restoring control after injury, and building resilience for walking, running and balance-based activities,” he says. “This …

Build strong abs with this no-crunches 15-minute dumbbell workout

Build strong abs with this no-crunches 15-minute dumbbell workout

Published by Jenni Sidey

Building a strong core is probably one of the most common goals among my personal training clients. It’s a great goal to have. Strengthening the abdominal muscles supports the spine and pelvis and helps the body move effectively with less risk of injury. And you don’t need to spend hours doing core exercises to see results. Just 15 minutes two to three times a week is enough. Article continues below You may like To help you meet that target, I’ve created a 15-minute dumbbell core workout. It targets every layer of the core from the deep stabilizing muscles to the visible abs, while challenging your balance and coordination. All you need are a pair of light dumbbells, a medium or heavy dumbbell, and a mat. How to do my 15-minute dumbbell core workout The moves: Dumbbell dead bug Kneeling front raise Russian twist Sit-up circle Plank pull-though Do each exercise for 40 seconds, followed by a 20 second rest. Complete three sets of each exercise before moving on to the next. The workout will take …

Jennifer Aniston’s arms and abs workouts come to fitness app Pvolve—try an exclusive 15-minute session

Jennifer Aniston’s arms and abs workouts come to fitness app Pvolve—try an exclusive 15-minute session

Published by Jenni Sidey

Celebrity workouts can sometimes feel unattainable for the average person, but many celebrities face the same time pressures as us and have to fit a workout into the time they have available. Case in point is Jennifer Aniston, who recently launched Jen’s Express Series: Arms & Abs through her partnership with fitness app Pvolve. There are six workouts in the series, all under 15 minutes, and they feature many of Aniston’s favorite upper-body and core moves. It’s taught by her personal trainer Dani Coleman, who is also the vice president of training at Pvolve. You may like “When we have time together, we might do a longer session. But other days, especially when she’s short on time, she fits in a quick 15-minute workout like the ones in the Express Series,” Coleman tells Fit&Well. “She focuses on workouts that make her feel strong and energized, which naturally makes consistency easier,” Coleman adds. For a flavor of what to expect, Coleman shared the 15-minute core workout below, which uses the Pvolve P.ball, the brand’s take on …

I hate core workouts but this 15-minute no-equipment routine has won me over

I hate core workouts but this 15-minute no-equipment routine has won me over

Published by Jenni Sidey

A strong core is about so much more than having visible abs. It supports posture, balance and stability—helping us to move more easily day-to-day. Yet, even though I know how important core work is—especially for women as we move through different life stages—I must admit I skip core workouts. The idea of doing crunches, mountain climbers or holding a plank at the end of my gym session fills me with dread. So, I just swerve core work altogether. Article continues below You may like That was until a few weeks ago when I stumbled across this low-impact, equipment-free workout on Instagram—and I’ve been doing it at the end of (almost) every workout since. It’s created by Ash Sewell, Pilates instructor and founder of Studio Ash. “This mindful core workout is designed to strengthen the deep core muscles while also building body awareness and control,” Sewell tells Fit&Well. “The goal is not simply to feel the burn, but to help women understand how to properly engage their core so they can move with more strength and …

I’m a personal trainer who works with seniors—this 15-minute park bench workout is great for beginners over 65

I’m a personal trainer who works with seniors—this 15-minute park bench workout is great for beginners over 65

Published by Jenni Sidey

Now that spring has sprung, why not make a beeline for your nearest park bench—not only to top up your vitamin D reserves but to try this full-body workout too. It’s a routine I used to program with my beginner-level senior clients because it’s simple and accessible. It also demonstrates that you don’t need a gym or expensive equipment to move well and strengthen your body. And the routine can be easily adapted to make it easier or harder. Article continues below You may like Plus, the bench can always revert to its original purpose of a seat where you can take a breather if the intensity of the workout ever gets too much. How to do the 15-minute park workout As well as a park bench (ideally one that isn’t occupied), you’ll need a lightweight, long-loop resistance band for the pulling exercises. Perform eight repetitions of each exercise (on each side for the step-ups and mountain climbers) and keep rest to a minimum between each movement to complete one circuit. Avoid rushing—perform each repetition …

I’m a personal trainer who works with seniors—this 15-minute workout is great for beginners over 65

I’m a personal trainer who works with seniors—this 15-minute workout is great for beginners over 65

Published by Jenni Sidey

After 15 years as a personal trainer, I can confidently say that working out is possible for almost anyone—no matter your age or fitness level. If you’re over 65, you may have valid concerns about beginning an exercise regimen. Stepping into a gym full of heavy weights and machines can be overwhelming, and balance or mobility issues may prevent you from performing certain movements. I program the following 15-minute workout for my beginner-level senior clients, because it’s accessible, doesn’t require a lot of equipment, and can be easily adapted. You may like Even if you’re not a senior, these exercises can help build strength and move more efficiently. How to do the 15-minute workout For this workout, you’ll need a 10-20lb long-loop resistance band, like one of these, a light short-looped resistance band, like one of these, a chair and a section of wall. Perform each exercise for 10 repetitions (or 10 seconds for the wall plank), then move onto the next exercise, resting briefly between each move. Perform all the exercises to complete one …

I’ve been trying this 15-minute anti-desk Pilates routine for a month—it’s seriously helped counter the effects of sitting

I’ve been trying this 15-minute anti-desk Pilates routine for a month—it’s seriously helped counter the effects of sitting

Published by Jenni Sidey

Whether you have a desk job or not, you’ve probably become aware of the stiffness and damage caused by too much sitting. Over time, hours seated or hunched over screens can lead to muscular imbalances, poor posture and decreased mobility. With this long-term risk in mind, I found Pilates instructor Lottie Murphy’s 15-minute routine for desk posture to use as a regular practice. You may like It was short enough to slot into busy work days, yet impactful enough to address imbalances and support my posture. I committed to this routine for 30 days—here’s what I found. The 15-minute Pilates for desk posture routine Pilates For Desk Posture | 10 Minute Break | Lottie Murphy – YouTube Watch On What I discovered (Image credit: Future / Katie Sims) My shoulders finally relaxed I didn’t expect such a gentle routine to make a noticeable difference to my shoulders, but it did. The windows move—lying on my back with my arms reaching upward, opening my elbows wide, rotating my palms upward, then sweeping my arms overhead—was the …