Make Every Second Count With This 15-minute Workout

Fitness instructor and lululemon Mindful Performance Manager Jian Pablico’s will have you looking and feeling good in just 15 minutes
June 4, 2019Words by Jian PablicoPhotos by Marlon Soriano

We’re back for the fifth installment of our 15-minute workout series with fitness expert and lululemon Mindful Performance Manager Jian Pablico. (Make sure to check out the firstsecondthird, and fourth workouts if you missed them.)

These are no-nonsense workouts for when hours at the gym after a long workday just isn’t gonna fly. You can do them at home—no special equipment needed. Jian keeps it simple (warning: simple does not mean easy—Jian kicked our butts when we worked out with him) and designs his workouts to give you the most bang for your buck. Or, the most bang for your… fifteen minutes.

Give ‘em a try and let us know how you did.

15-minute workout: Lunges

 


 

This workout is non-stop work for 15 minutes. You’ll have a prescribed amount of work to be done every minute on the minute. Your only rest time is time after you finish the work for one minute and before the next minute begins. For example: If it takes you 0:40 seconds to finish 30 lunges, then you only have 20 seconds to rest until you have to do another set of 30 lunges. Yes, it gets real, real fast. Remember: 30 walking lunges means 30 total (aka 15 on each leg), 10 mountain push-ups means 10 push-ups with a total of 20 alternating mountain climbers, and finally, six burpee-broad jumps means six burpees and six broad jumps. If you want more of a challenge, simply add reps to any of the five-minute workouts. You got this

EXERCISES

• 5 minutes of 30 walking lunges per minute

• 5 minutes of 10 mountain push-up per minute

• 5 minutes of 6 burpee-broad jumps
 




HOW TO DO A WALKING LUNGE


1. Begin from a standing position and make sure there is room to move forwards

2. Take a big step with one leg for the lunge

3. Lower your body until the back knee hovers just above the ground (be sure to keep your front knee above your ankle, not in front of it)

4. Bring the back leg forward to original standing position to count as a rep

5. Step the opposite leg for the next lunge
 




 

 HOW TO DO A MOUNTAIN PUSH-UP


1. Start in a high plank position with shoulders over wrists

2. With an engaged core, lower to the floor for a push-up (elbows graze ribs, chest to the floor)

3. Push back up to starting position, and lock out elbows at the top

4. From the high plank position, take your right foot off the ground, and using your core, bring the right knee up to gently touch the back of your right elbow

5. Keeping the core engaged, bring the right leg back to the ground for high plank position

6. Repeat steps 4 and 5 with the left leg to complete one rep
 




HOW TO DO A BURPEE-BROAD JUMP
 

1. Begin in a standing position with feet shoulder width apart

2. Lower your body into a squatting position while, at the same time, placing both hands on the floor in front of you (shoulders over the wrist like a push-up)

3. Kick both feet back so that you are in a plank

4. While keeping your body rigid, lower your chest for a push-up

5. Hop back up to position 2

6. Rise up to standing position 

7. Using power and control, jump past a designated point (your choice but jumping the length yoga mat is a great challenge)

8. Land softly and safely with both feet at the same time

9. Turn around quickly and begin your next rep
 



>>Next: The 15-minute Workout: Keeping It 300
 


 

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