Motivation Workouts

15 MINUTE INDOOR CARDIO | AT HOME | TIME EFFICIENT

So much to do but so little time. Skipping your workout is in most cases the first thing you cheat on if you’re in a hurry. You don’t have the 1 and a half hour freedom to work that body in the gym right?

What if we can give you an amazing cardio workout, at home and you only have to invest 15 minutes …?
That must sound like music to your ears?

Are you an Apple Watch owner with a little more time on you’re hands? We advise you to download our Juicelous fitness app. To train effectively its important to combine both cardio and strength. You’ll find unlimited strength workouts from our Juicelous coaches  Click here for a free trial 
Not an Apple Watch owner? Please continue to read this blog for an amazing cardio sequence.

LET’S START

Grap your fitness gear and workout mat and prepare to get sweaty.
An interval training is a series of movement that rises and drops your heartbeat. You’ll perform the exercises for ( a minimum of ) 30 seconds with a resting period of 10 seconds. This way the heartbeat adjusts to the effort and relaxation period. Use the timer on your phone or any other device. Ready…

3, 2, 1…GO

30 seconds
| JUMPING JACKS |
rest 10 seconds

30 seconds
| BURPEE – KNEE UP |
rest 10 seconds

30 seconds
| KNEE UPS |
rest 10 seconds

30 seconds
| SUMO SQUAD |
rest 10 seconds

30 seconds
| MOUNTAIN CLIMBERS |
rest 10 seconds

30 seconds
| RUN IN PLACE |
rest 10 seconds

30 seconds
| JUMP LUNGE |
rest 10 seconds

30 seconds
| BUT KICKS |

rest 1 minute
repeat the sequence one more time
before the cool down

 

COOL DOWN

  • Cool your body down slowly by walking in place for 30 seconds while taking a deep breathe in and bringing your arms overhead. Breathe out and slowly lower your arms on the out breathe.

Repeat two more times.

  • Shake your body loose from head to toe for 10 seconds.
  • Stand still and vertebra by vertebra roll the spine in a forward bend. Dangle slowly from left to right once you reached your range of motion.
    Take a deep breathe in and roll your spine up vertebra by vertebra. Repeat this two more times.

Relax and take a shower! You earned it.

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