You know the scenario all too well: You’re much more comfortable being a blob on the couch, binge watching “Billions” (just me?), than going anywhere near a gym. We totally get it. Lazy days happen.
When they do, you have two choices: Let the laziness win, or get up for an easy at-home workout. We know that every little bit counts, and a short workout is better than nothing. So … if you can will yourself up off the couch and into a quick 15-minute routine, your body will thank you. (We know, it’s tough!)
Try these five at-home workouts to ensure you get exercise in, even on days when it’s the last thing you want to do.
1. ChriskaYoga 15-Minute Flow
OK, you’re lazy — but you’ve got 15 minutes of free time, right? ChriskaYoga 15-Minute Flow will get you moving long enough to get the muscles warm and your joints loose. Besides increased flexibility, strength, and injury protection, yoga is proven to reduce stress and relax the mind. That might be exactly what you need to get some motivation back!
2. Nerd Fitness Beginner Bodyweight Workout
If you’re a beginner, this bodyweight workout will be great for you. If you’re a bit more advanced, a lighter load will help with the laziness factor. All you’ll need is a gallon of milk as a weight to complete this 5-10-minute circuit.
Run through it two or three times if you start to feel ambitious. See the routine below, and watch this video for extra pointers:
- 20 body weight squats
- 10 pushups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 jumping jacks
3. The New Potato 5-Move Butt Workout
Take a break from sitting on your butt to work on it! There are five moves you can do while you binge on Netflix. Here they are:
- side lunge with towel drag
- straight leg kickback
- plié squats
- wall sits
We promise you’ll be happy you did this quick booty-busting circuit. Complete at least 20 reps of each to make it count.
4. The Best 7 1/2 Minute Mat Ab Workout from Lauren Gleisberg
All you’ll need is a mat to get this ab workout done. And believe it or not, you can really give those abs a beating in 7 1/2 minutes! By completing the exercises back to back, your abs will be contracted the entire time, meaning that “time under tension” is up there. Your muscles will grow because of it!
Here’s the routine for easy reference:
- 30 seconds frog sit ups
- 15 second oblique leg lifts each side
- 30 seconds sit up reach through
- 15 seconds lever crunch each side
- 30 seconds scissor kicks
5. 20-Minute Fat Burning Cardio Circuit Workout from The Seasoned Mom
With moves like alternating jabs, butt kicks, and invisible jump rope, this circuit from The Seasoned Mom will get your heart pumping in just 20 minutes. You need no equipment, so there’s literally no excuse not to get up and do it.
If you conquered laziness today and got your body moving, give yourself a high five! If you couldn’t resist the couch’s calling, don’t beat yourself up. It only takes a few minutes of your time to earn your sweat equity back.
Nicole Bowling is a certified personal trainer, health enthusiast and founder of FormFit. She works with women to help them embrace, not erase, their curves and live stronger, healthier lives. Check out her "15-Minute At-Home Bodyweight Blast" workout for days when time is tight and you can't make it to the gym.