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The Perfect At-Home 15 Minute Workout

Otherwise titled ‘Why You Should Leave High-Intensity Training To The Experts – Part Two’

In a perfect world we’d all train 3-5 times each week, for 40-60 minutes. We’d hit the weights room hard, sneak in a little HIIT training to blast off fat, and even get outdoors for the occasional hill sprint or park jog. Maybe we’d even play sport for fun as well. What an idea!

But life isn’t perfect, is it? Even if you have the inclination to train like that it just may not be possible. And even once you figure out how much time you can truly designate for exercise there’s the whole issue of how you should best use your time. You know you should be working hard and yet every time you try to get help from a professional you’re told to ease into it, take it slow. Walk, and maybe do some machine weights. And we all know that this sort of nice-‘n’easy approach just doesn’t work. I wrote about this last week in my post ‘Why You Should Leave High-Intensity Training To The Experts – Part One‘. So what are you to do then?

Well, the truth is that as much as many of us occasionally enjoy extra hours in, truly effective exercise doesn’t absolutely have to take loads of your precious free time. And nor does it require you to train at a gym. If it’s not realistic for you to get there you can still make a difference at home or on the go.

So if you:

  • Are a busy Mum
  • Are someone who doesn’t like the gym or simply can’t get there
  • Travel frequently and need a solid routine that will fit into a typical hotel room (’cause we know how shocking most hotel gyms are)
  • Are keen to get in shape, increase strength and muscle tone and burn fat without doing hours of useless cardio
  • Want to cut through the BS about true results-based training and how to both regress/progress a workout for your needs

Then this is the post for you. But first, let’s get real about what you need. It sure isn’t spandex and a full at-home weights room, and you won’t even need to invest in an expensive treadmill or bike for later use as a garage dust-collector, but here’s what I would suggest:

  1. A space at least 1.5 metre square
  2. Your own body weight to start with, and either some free weights for progression or old 2 litre water bottles filled with small pebbles/sand/water.
  3. Ideally an exercise ball suited for your height, although you can manage without this
  4. A skipping rope would be great, and is easy to travel with
  5. Therabands are useful for replicating gym-cables and as an alternative to dumbells

The following strength circuit is one I successfully use with many of my Mums and clients who work from home or travel often. I also use it myself as a back-up workout if I can’t get to the gym or sometimes when I’m on holiday (if I can be bothered working out then!) It’s simple, it works you from top to toe, and you need minimal equipment to do it. And it’s guaranteed to work! I’ve had clients noticeably shrink and tighten after doing it for as little as 2 weeks.

One quick heads-up: if you’re looking for a fancy and detailed outline of creating your own program you’d best head over here. The following workout doesn’t have any bells or whistles and you may well have seen it all before but the only question that matters is if you’re actually doing anything about it.

Part One: 11-Minute Strength-Circuit

The basis of any good program is strength training, due to it’s many benefits on the metabolism and overall health, along with its ability to give you a lean and toned look. This approach will ensure you work your muscles at the same time as getting your heart rate up and a bit of a sweat happening.

1) Squat and press. Hold a weight in each hand just above your shoulders. Keep your chest up, eyes straight ahead. Perform a sitting down movement while keeping your back straight. As you stand up, push the weights overhead and together above your head. Repeat 12 times, aiming for each repetition to take 6 seconds. Take between 0 and 30 seconds rest depending on what you feel you need to maintain good control of your body.

Then move straight into 2) Lunge and curl. Hold a weight in each hand with your arms hanging by your sides. Keep your back straight, eyes and chest pointing straight ahead. Take a big step forward and bend both your front and knee. Your back knee should nearly hit the floor and your torso should remain upright. Keep your back foot still and use your front heel to push you up. As you do this, curl the weights from your sides to the front of your shoulders. Lower back down and repeat on the other leg. Do 12 on each leg. Each repetition should take 6 seconds.

Take between 0 and 30 seconds rest depending on what you feel you need to maintain good control of your body then move onto 3) Push ups with leg lift. Push ups are an easy exercise to cheat on. Avoid this by keeping your tailbone, mid-back and head all in one line. Eye gaze should be just ahead of you, and your belly button should be vacuumed to your spine. Don’t be afraid to admit you need to do them on your knees to start with. Keep your back straight as you lower your body toward the floor, pulling your shoulder-blades back together. Tighten your tummy to help you push back up, lifting one leg (or knee) as you do so. Repeat 12 times. Each repetition should take 4 seconds.

Finally, 4) perform a plank hold either on your ball (feet on ball, hands on floor), or on the floor holding your body weight in a bridge. Do this face down, with your back straight and your abs pulled in. Hold for 30 seconds minimum. Up to 2 minutes will stretch things out time-wise and really work your abs, but make sure your lower-back isn’t arching out.

In total, and accounting for an average amount of rest between exercises, this routine will take you between 5 and 5.5 minutes. Once you’ve gone through once, repeat the whole thing straight away. Total? 11 minutes of muscle-toning action.

Part Two: 4-Minute HIIT Training (Tabata)

After all that slow’n’focused work, it’s time to jazz things up. Tabata training is one method of HIIT training and is absolutely incomparable for its ability to get you working to your max in the shortest possible period of time. The best part? You don’t even need any equipment.

Here’s how it works. You’ll use a stopwatch to perform 8 rounds of 20 seconds intense exercise, with 10 seconds rest in between. Total? 4 minutes, and if you do it right you should be on the floor by the end. Here are some suggestions for at-home tabatas:

  • Fast skipping
  • Jumping jacks
  • Jogging on the spot, or sprinting around your yard
  • Squat jumps or lunge jumps if your body is okay with plyometric work
  • Body throws (throw your body down on the floor face down and then jump/stand back up as quick as you can)

4 minutes might not sounds like much, but believe me – this one is killer! If you’re super keen you can rest for 4 minutes after doing this, and then repeat. Alternatively you might like to perform 3 rounds of the above circuit. Aim to get through the whole routine at least 3 times each week, but heck it’s only 15 minutes so why not do it every day?!

Life is Now. Press Play.

Kat

Please drop me a comment and let me know how you go. I’d also love to hear your ideas for other at-home tabata exercises, or for on-the-go workout ideas.

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Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/