Five exercises that keep you fit and only take 15 minutes of your time

With the burden of daily responsibilities, it's easy to find excuses not to hit the gym or stick to your workout time at home. However, in this article, we are going to share with you a simple and short workout to work your whole body.

On the bright side, we know that a busy lifestyle can get in the way of making time to exercise. So we have prepared for you a short and simple exercise session, as well as a 15-minute leg workout, which you can perform using only a bottle.

1. Squat with a lunge

1. Keep your feet hip-width and shoulder-width apart.

2. Squat down, but don't lean forward while doing it. The heels of the feet should remain low and the buttocks parallel to the ground.

3. Return to the starting position with your feet hip-width apart.

4. Put one foot in front of you and push the other back while lowering your knee to the ground. Make sure to keep your chest high and straight.

5. Stand up and repeat the same movement with the other leg. Step forward and step back with the other leg until your knee touches the floor.

Do this for 45 seconds, rest for 15 seconds and repeat the exercise in 3 sets.

2. Walk with pressure

1. Stand up straight and begin the exercise by bending your hips. Place your hands on the floor in front of your feet (shoulder-width apart), a few inches apart.

2. Step forward with your hands until your body is in a push-up position.

3. Do a push-up, then walk your hands back and return to a standing position.

Do this for 45 seconds, rest for 15 seconds and repeat the exercise in 3 sets.

3. Interrupt knees and click shoulders

1. Begin the exercise by assuming the plank position. You can support your body's balance by placing your feet a little wider than your hips. Bring your left hand to your right shoulder, then bring it back to the floor.

2. Repeat the same movement with your right hand on your left shoulder.

3. Move your left knee and touch it with your right hand. Then return to the starting position.

4. Repeat this movement with the right knee and left hand.

5. The next step is to perform a push-up.

Do this for 45 seconds, rest for 15 seconds and repeat the exercise in 3 sets.

4. Riding in a seated position

1. Sit on the floor. Then bend your knees, keeping your legs stationary so they look like the Latin letter V. Hold a bottle of water in your hands and turn your torso to the left.

2. Now turn your torso to the other side.

Do this for 45 seconds, rest for 15 seconds and repeat the exercise in 3 sets.

Bonus: 15 minutes bottle exercise

Take a vial (the larger the diameter, the better), and place it between your upper legs, between your thighs.

Stand with your feet parallel and as close together as possible.

Squeeze the bottle with your inner thighs.

Add the movement of the pelvis: move your back into a round then straight position by pulling the pelvis forward and contracting your abdominal muscles.

This exercise should be done gradually and slowly to avoid any additional load or strain on the knees.

First place the bottle between your thighs and squeeze them. Then, place it in the middle, between your upper thighs and your knees, and squeeze it with your knees and thighs.

 And the last position is between the knees, so you have to squeeze your knees together.

Have you ever tried any of the exercises on this list? How do you usually exercise? Do you prefer to exercise at home or at the gym, and why? We will be happy to read your comment.