Quick Workouts for Women

Studies show that just 15 minutes of moderate physical activity a day makes you more likely to live three years longer than if you are sedentary. With this short amount of workout time, you can improve your level of fitness and increase the amount of energy you have. Women are very busy these days, but everyone should carve out a few minutes of their day to devote to their bodies. You can properly work out in 30 minutes or less and have many options.

  1. Yoga

    • The benefits of yoga do not have to come from a 1 hour class.

      Generally when people think of yoga, an hour long class comes to mind. However, you can reap great benefits from a mini yoga session. Start by meditating with closed eyes in a comfortable sitting position on the floor. Complete five full, breaths. Next do cat-cow pose. Balance on your hands and knees with your hips over your knees and your shoulders directly over your wrists. During the inhale, drop your stomach toward the floor and lift your chest. During the exhale, pull your navel to your spine and round your upper back, tucking your pelvis inward and allowing your head to drop. Move through both positions during five full breaths. Then do child's pose. Begin by kneeling. Allow your butt to lower toward your heels as you stretch the rest of your body down and your arms forward. Rest your stomach on your thighs and your forehead on the floor. You will feel a stretch in your glutes, shoulders and down the middle of your back.

    Walking

    • Walking is one of the easiest workouts.

      Walking is simple and the only investment required is a supportive pair of sneakers. A 10 to 20 minute walk can assist in clearing your mind and strengthening your heart and bones. To make the most of your walks, utilize any uneven terrain you may have. Hills or slight slopes are a great way to challenge your heart while strengthening and shaping your hamstrings. To make the most of your walking keep your back straight and your abs tight and engaged.

    Jump Rope

    • It may be a childhood game, but its a quick way to shape up.

      Jumping rope is a great form of exercise for those who have an intermediate to advanced fitness level. A wooden floor or something made to absorb impact is ideal for jumping rope. Set a timer for 10 minutes. Jump for 100 consecutive jumps, then march in place bringing your knees to your chest for 20 steps. Then return to jumping for 100 consecutive jumps. Continue this for 10 minutes. As your fitness improves, push for 200 consecutive jumps. You can replace the marching in place with squats. When you squat, be sure you push your hips backward and don't allow your knees to pass your toes.

    Dancing

    • All you need is a great beat and a bit of space.

      Dancing is a great form of exercise that everyone can do. Dancing improves your coordination and flexibility, while conditioning your heart. To make the best of this workout, make a playlist. If you have a shorter amount of time, choose three songs, making sure each is at least three minutes. For 15 minutes, choose a five-song playlist. Choose only those tunes you love and jam every time the songs come on the radio. Make sure you have a decent amount of space to move about, so move things if needed. If dancing on carpet, don't wear shoes with traction. This can inhibit movement and cause ankle injuries.