the super fast workout for your whole body

So I am really a fair-weather runner. As long as the temperature is acceptable and there is a little sun in the sky, I have no problem taking the running shoes out of the closet. But if it rains, hello Netherlands, even I prefer to stay inside. With this workout you train your whole body in fifteen minutes, you need nothing for it and you stay dry.

Do all exercises 10 times and repeat the round as often as you can.

1. Jumping lunge (for the back of your legs and buttocks)

Place your feet together at hip-width and put your hands on your hips or in front of you. Jump into a lunge position and switch legs in the jump. Do not let your knees go past your toes, but keep them at a nice ninety-degree angle and repeat. If you have a knee injury, skip the jump and step into the lunge position.

2. Side plank with leg up (strengthens your core and waist)

Lean on your left forearm and place your right hand on your hip. Keep your body in a straight line. Raise your top leg straight up a bit and hold this for about twenty seconds. Switch sides.

3. Burpees (raises your heart rate and works your whole body)

Enough people hate burpees, I love them. Precisely because they are so killer. Stand upright with your feet together at hip-width. Quickly drop into a squat position and jump straight into a plank. Do a push-up, jump back into the squat position and jump up, clapping your hands above your head. Repeat this.

4. Star jump (raises your heart rate and works your whole body)

Bend your legs slightly, jump as high as possible into the air with your arms diagonally up. Land softly in a squat position and touch your ankles. Come back up from this position and repeat the exercise.

5. Inclined push-up (strengthens your chest muscles, shoulders, and arms)

Place your feet on an elevation. This can be a step, but also a stool or a chair. The higher, the harder the exercise will be. Place your hands slightly wider than shoulder-width on the ground. Slowly lower yourself to the ground and try to keep your body straight. Then come back up. Do you find this hard? Do the exercise without elevation or on your knees.

6. Mountain climber (raises your heart rate and works your butt and abs)

Start in a push-up position and place your hands slightly wider than shoulder-width. Keep your body straight and ensure your shoulders are above your wrists. Alternately pull your knees towards your chest as if you are running in place. Hold this for a minute.

7. Plank switch (strengthens your whole body)

End your round in a regular straight plank on your elbows. Switch to your flat hand alternately.