When you’ve hit your goal weight and it’s time to hold that number on the scale steady, there are steps you can take to maintain weight with a daily 15 minute workout. The key to lasting weight loss is to realize that the diet isn’t “over” simply because you like the number on the scale or you fit into your favorite pair of jeans again. Keeping the weight off requires a commitment to keeping your habits healthy, but even if you’re pressed for time, 15 minutes of activity can be a great benefit on your busiest days.
It Doesn’t Take a Trip to the Gym
To make the most of your time, you don’t need to hustle to the gym for that short midday workout. If there’s enough room at your workplace, you can bring a pair of gym shoes and a few weights for an easy, do-it-yourself gym session. Additionally, if your work clothes will allow for a quick change, bringing a t-shirt and some workout pants can allow you freedom of movement wherever you take your workout.
A Simple Workout in Three Steps
While it’s easiest to complete this workout if you can find a clear space at your workplace (or in your home), if the weather is nice and there’s a grassy knoll nearby, you can take your workout outside to enjoy some great vitamin D from the sunshine.
1. Begin With Stretching
To begin, you’ll want to engage in just a few minutes of stretching. Marching in place, bringing your knees high to your chest, swing your arms back and forth to stretch and relax your muscles. Then gently roll your head around in a circular motion to loosen the spine and neck muscles. Finally, while standing, lean down slowly and touch your toes with your fingertips a half dozen times.
2. Then Get Your Heart Rate Pumping
At this point you have a choice of what type of exercise to do. If you have access to a gym, getting on the treadmill for a brisk walk is appropriate as is taking a jog around the block if you’re at home. The goal is to get your heart rate elevated and get to a point where you’re breathing heavier but can still hold a conversation. This activity should last for approximately 10 minutes.
3. Cool Off With Some Weight Lifting
The final part of your 15 minute workout should include some weight training with your free weights (they don’t have to be any heavier than 3 to 5 pounds) and can include the following:
- Weight Curls: While standing, hold the weights at your sides and bend the arms at the elbow, bringing the weights toward your shoulders
- Shoulder Raise: While holding the weights, raise your arms straight out in front of you, shoulder height, and then lower back down to your sides. Then lift both arms out to the side (making your body into a “T” shape)
- Squats: Hold the weights at your sides and bend your knees, keeping your back straight and vertical