15-Minute Home Workout for Busy Schedules

15-Minute Home Workout for Busy Schedules

Hey kids! Sometimes we have super busy days, but that doesn’t mean we can’t stay active. Here’s a quick workout you can do at home in just 15 minutes. Let’s get moving!

Warm-up (3 minutes)
Start by marching or jogging in place to get your heart pumping. Swing your arms and move your legs like you’re marching in a parade. Don’t forget to smile!

Exercises (10 minutes)

  1. Jumping Jacks (1 minute)
    Jump up and spread your arms and legs out wide like a star. Then jump back to the starting position. Keep going for one whole minute!
  2. Push-ups (1 minute)
    Get down on your hands and knees. Lower your body towards the floor by bending your elbows, then push back up. If it’s too hard, you can do them against a wall or on your knees.
  3. Squats (1 minute)
    Stand with your feet hip-width apart. Bend your knees and lower your bottom like you’re sitting in a chair. Then stand back up. Repeat for one minute.
  4. Bicycle Crunches (1 minute)
    Lie on your back with your hands behind your head. Lift your knees and pretend to pedal a bicycle while touching your opposite elbow to your knee. Keep switching sides for one minute.
  5. Plank (1 minute)
    Get on your hands and toes like you’re about to do a push-up, but hold this position with your body straight like a plank of wood. Try to hold it for one whole minute.

Cool Down (2 minutes)
Take deep breaths and stretch your arms, legs, and back. Reach up high and then bend down gently to touch your toes. Relax and congratulate yourself on a job well done!

Remember, exercise is fun and helps us stay strong and healthy. Even when we’re busy, taking a few minutes to move our bodies can make a big difference. So, try this workout whenever you need a quick energy boost. You’re awesome – keep up the great work!

Stay active and keep smiling!