Working out from home offers many advantages; for example, it is less expensive and gives you the privilege of working out extensively. Having a personal gym may also help you achieve specific exercise goals, for instance, creating a 15 day workout challenge at home.
A 15 day workout challenge at home involves a warm-up and performing a full-body workout such as the lunges exercise. You can also get fit in 15 days after a good diet and exercise. However, focus on full-body exercise to lose weight in 15 days efficiently. In only 15 days of workout, you can lose 2-3 kgs.
Here, we will present you with a workout challenge that you can do at home in 15 days and lose weight to improve your fitness and health.
15 Day Workout Challenge at Home: Tried and Proven!
The lack of time to go to the gym and work out is a common complaint among many people. Exercise, however, is an essential component of anyone’s journey to fitness, and you should respect it. So, having a 15 day workout challenge at home helps you strive to achieve certain fitness goals within a certain time.
So, setting your chosen training schedule and duration are the first steps in this challenge. By doing so, you can effectively manage your time and avoid devoting a lot of time to some exercises at the expense of others.
Therefore, stick to a schedule and be consistent with your workouts. This will help you complete your 15-day fitness challenge at home with incredible results.
We recommend you give 30-45 minutes of your time in the morning or evening for the home workout challenge for the best results.
Here are some of the exercises you should include in your schedule for excellent results.
Warm Up
Before starting the workout, you must warm up. Through a warm-up, your muscles are activated, and the likelihood of injury during exercise is reduced with a warm-up. The exercises below help you warm up and prepare for your workout.
Here’s how to do a warm-up:
- Jump jacks: 25 repetitions
- Ten side-leg swings on each leg.
- Five hip rotations per leg.
- Ten reps on each side of the hip extension
- Ten swings of each leg forward
- Ten reps of the Spider-Man steps
After the warm-up, you can merge into the following workout activities.
Squatting Workouts
Squats are effective in that they work out, build, and strengthen the core and your lower body’s muscles. Besides, you also get to lose weight through squats since they increase the production of anabolic hormones. How do you do them?
- Having your toes pointed straight ahead or slightly outward, stand with your feet hip-width apart.
- Keep your body straight and your abs firm as you slowly bend your knees and squat, propelling your hips back behind you.
- Knees should remain behind toes. The compass should point in the same direction at all times
- To stand up, crouch as low as you can and drive your heels into the ground
Plank Workouts
If you want to successfully and effectively exercise the shoulders, core, back, spine, and arms, consider doing planks. Not only will every muscle in the body get worked out, but you’ll also see the cores getting tougher and tighter. How do you do them?
- Your elbows should be next to your chest while you lay face down on the mat.
- In a push-up position, lift your body off the floor while your elbows or hands support it.
- Keep your body in a straight line from head to toe by contracting your abs. Hold for between 30 and 60 seconds, then repeat as often as possible when you do the 15 day workout challenge at home.
- Beginners should perform this on their knees and then progress to standing on their toes.
Lunge Exercises
Your lower body needs to be toned and strengthened to burn calories and lose weight. Lunges are a perfect exercise to strengthen and keep your lower body in the best shape.
- Stand apart (one leg forward, one leg back).
- Keep your front knee and back knee at 90-degree angles as you squat down into a lunge position.
- Push back up (slowly) to the starting position while keeping your weight on your heels.
- Keep your knees locked at the top, and avoid bending them past your toes.
- Front lunges, rear lunges, and side lunges are variations.
- Perform 12 to 16 repetitions of this workout twice a week.
Exercises for Beginners: Push-Ups (Inclined)
Weight reduction can result from strengthening your chest and core, and a full push-up can burn at least seven calories every minute. So, push-ups are great when you include them in the 15 day workout challenge at home.
That is a great way to start if you are new to exercise or need more upper-body strength.
- With hands slightly wider than the shoulders, begin on all fours.
- To flatten the back from the head down to the back of the knees, move the knees a little bit backward and lean on your hands.
- Pull your stomach in and, while maintaining your back straight, bend your elbows until they are at a 90-degree angle with your lower body.
- Push yourself back up for one to three sets of 10 to 16 repetitions.
Pull-ups
This workout will work your body if you can access children’s playground equipment or your pull-up bar.
The proper pull-up techniques are holding the bar with your hands facing away, pulling your shoulder blades back, and then raising yourself until your chin is over the bar.
Try standing on a chair and lowering yourself carefully from the top position if you’re having trouble performing one. If you have access to a bar, start your workout with pull-ups.
Jump Rope or Skipping
Skipping exercise gives your entire body a workout, boosts your metabolism, and helps you burn many calories quickly.
Leaving out regular exercise will calm you down and aid you with depression and anxiety. The exercise also raises your heart rate, which causes your blood to move through your body more quickly and keeps your heart in a better and healthier shape. This activity maintains the health and function of your lungs and your heart.
- Stand with your back straight on a flat surface.
- Make sure your feet are planted firmly and facing forward.
- Keep your hand close to your thighs, straight and facing downward.
- Leap off the ground, allowing your rope to pass underneath you as you pull it back.
- Repeat these actions while steadily quickening your jumps.
The workout above can take between 30 and 45 minutes. So, you have to stretch after you are done with your exercises. Here are some examples of stretches you can do after workouts.
- Arm & wrist stretch
- Butterfly
- Child’s pose
- Side stretch
- Hip flexor lunge
- Seated spinal twist
- Side lunge stretch
- Hamstring stretch
How Can I Get Fit In 15 Days?
It is possible to lose weight successfully if you commit to the 15 day workout challenge at home and take a high-protein, moderate-carb, and low-fat during this time. While protein is the key component in weight loss, carbohydrates are necessary to power the brain.
A low-fat diet satisfies the body’s need for fatty acids, which are important for carrying out numerous metabolic activities.
So, when you begin your 15 day workout challenge at home, eat a high-protein meal to lose weight effectively. That will last for 15 days, with the first day being a detox diet and the next day being a high-protein diet day consecutively.
However, the key to losing weight successfully is exercise. You must adhere to an exercise regimen to meet your needs and goals. Speaking with a licensed fitness professional is ideal for setting out the training schedule.
A good exercise program and healthy habits are required to ensure weight loss. Start your fitness journey by following a balanced diet and exercise regimen incorporating the workouts listed above.
How Much Weight Can Be Lost in 15 Days?
Several nutritionists and dietitians have emphasized that a person can easily lose 2-3 kg of weight in 15 days while still being healthy.
Some claim that you may easily lose weight in 15 days if you stick to a good diet and exercise plan for the allotted time without putting too much stress on your body or starving until you pass out.
What Is the 15-15-15 Workout Plan?
Jennifer Aniston has long been considered one of the most desirable social media celebrities in Hollywood.
She recently promoted the advantages of the so-called 15-15-15 interval workout, also known as the Jennifer Aniston workout. Trainers claim this strategy is not only a novelty but also very simple and approachable.
How Can I Lose Weight in 15 Days at Home?
To lose weight in 15 days at home, you should concentrate on total-body exercise rather than exercising only one specific body area. While doing the 15 day workout challenge at home to lose weight, also consider having an effective dietary supplement. It should consist of 80% nutrition and 20% exercise.
Your daily workouts of 45 to 60 minutes will support your 15-day cycles of food plan for weight loss. You might think about integrating the following aerobic exercises into your plan:
- Walking
- Swimming
You can combine cardio workouts with weight training for quicker results. That will boost your metabolism and assist in burning calories more quickly.
How to Enjoy a 15 Day Workout Challenge at Home
Workouts are not as enjoyable as you may think. The fact remains that you will sweat. But here are some ways to ensure you enjoy your training and reduce the chances of dropping out of the 15 day workout challenge at home.
- Do Not have Irrational Expectations
It is quite understandable if you now place a low importance on exercising at home. On some days, putting on your activewear is a significant accomplishment. Remember to be patient with oneself by avoiding unneeded pressure from challenges or unattainable ambitions. You do not have to recover from this epidemic in top physical condition.
- Replicate the Workout
Consider the reasons that motivated you to exercise before. Probably it was music or a personal trainer who motivated you.
Maybe it was an exercise smoothie? Create a weekly workout routine with these and stick to it. If you previously had a regimen that was effective for you, try to keep it as similar as possible.
- Reward Yourself
Make looking forward to your post-workout routine a priority. Make a fulfilling, healthy meal as a ‘thank-you’ for yourself for working out, or take a lengthy shower with your preferred body wash.
These cues will remind you why you enjoy working out whenever you smell that shower gel on your skin or change into your comfortable track trousers after a shower.
- Maintain Interest
Humans are naturally motivated by change and variation. Why not enroll in a class you previously avoided because of your shyness? Or alternate days of cardio and muscle training during the 15 day workout challenge at home? Make sure you truly appreciate the activity you are performing as well.
Can I Get Into Shape in 2 Weeks?
Yes, you can get a better shape after 2 weeks of workouts. Learning how to become in shape in as short as two weeks sounds complicated, but it is doable if you are determined and have the time and energy to put into it.
Find an exercise program you enjoy, make healthy food choices, drink enough water, and watch the changes occur.
What are the Benefits of a Good Workout at Home?
Your body and mind both benefit from exercising. The following are a few benefits of frequent exercise:
- Boosts your vitality and power of your muscles: Your strength and endurance increase with exercise. It is equally efficient at enhancing cardiovascular and pulmonary health. It enhances the body’s capacity to transport blood and oxygen throughout the body.
- Decreases the risk of chronic illness: Chronic diseases are recognized to have a strong physical inactivity component. Regular exercise lowers blood pressure and blood fat levels while increasing insulin sensitivity, body composition, and cardiovascular fitness.
- Reduced pain: Chronic pain can also be reduced with exercise. While it was often advised to rest anytime you were hurt, research shows that exercise can help with chronic pain.
- Enhanced skin health: Your skin may be impacted by how much oxidative stress is in your body. That happens when the body’s antioxidant defenses cannot fully repair the cell damage by free radicals. It also weakens their structure and causes skin deterioration.
FAQs
What Diet Should I Take to Lose Weight at Home in 15 Days?
Any weight-loss program that calls for a crash diet will only be successful for you over the long term. Although you might initially lose weight, the crash diet will leave you exhausted and make it harder for you to stick to your eating plans. Your metabolism is badly impacted by a crash diet as well, thus to maximize your diet, you must:
- Decrease your appetite gradually yet healthily
- Reduce your body weight without starving yourself
- Boost your metabolism generally
The 15 day workout challenge at home exercises we have discussed and these healthy tips will bring the best results for your 15-day weight loss.
- Reduce your intake of all sugars, especially the sugar in your coffee and tea. Don’t eat snacks.
- Increase your intake of high-protein breakfast meals.
- To manage your hunger and prevent overeating, drink a glass of water at least 30 minutes before your meal and another one in between.
- Chew your food thoroughly to facilitate easy digestion and boost metabolism.
Does 15 Minutes Of Exercise Make A Difference?
Yes, 15 minutes of exercise make a difference if you stick to a 15 day workout challenge at home and eat the right diet. Scientists and fitness experts agree that you can achieve incredible results by working out only for 15 minutes.
Some of the most effective 15 minutes workouts to include in your workout challenge include:
- Full-Body Workouts
- Bodyweight Training
- High Intensity Interval Training (HIIT)
Fifteen minutes of exercise is ideal for both beginners whose bodies aren’t used to exercise and experts who probably work out every other day.
The key thing is to start small if you’ve not been working out for a long time. This gives your body enough time to adjust to the new lifestyle. Also, the muscles become more flexible, eliminating chances of injuries, such as knee or ankle injuries.
Winding Up
A combination of workout and a good diet greatly helps weight loss and fitness. The 15 day workout challenge at home covers all crucial exercises to help you cut your weight and become fitter.
Talk to your doctor if you are exercising regularly and lowering calories but still are not losing weight despite your best efforts. Your metabolism can be slowed down by endocrine system conditions like hypothyroidism and Cushing’s syndrome, which can make your body tenaciously hold onto weight.
So your doctor may advise taking medication or starting more rigorous workout programs.
