Over the past year so many of us have had to try our hand at working out at home to get the heart rate racing and the endorphins pumping.

But for anyone needing a bit of inspiration, we are sharing with your our super easy, 15 minute home workout. It's so simple, anyone can do it and it requires no props! (Disclaimer: Just be sure to check with your GP before trying any new exercises or if you have any health concerns.)

In addition, to give you the energy you need before the workout or the recovery support afterwards, we have created two smoothies that will meet your workout needs and also taste delicious. 

Ready? Here we go!

15 Minute, Prop-Free Workout

Directions: Complete as many rounds as you can within 15 minutes

Exercise 1: High knees running in place: Pretty much as it sounds, start in a standing position with your feet hip-width distance apart. Begin to run in place, bringing your knees up toward your chest as high as possible while pumping your arms. Keep your chest lifted throughout the movement and land on the ball of your foot.

Complete 20 reps.

Exercise 2: Surfer: Start by lying on the ground on your belly with your hands under your shoulders. Push off the ground to pop up. Land in a wide stance with your body and toes facing left like you’re on a surfboard. Bend your knees and lower your hips toward a squat. Drop down to your belly and pop-up again, this time facing the other side.

Complete 20 reps, left and right.

Exercise 3: Plank. Plant hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

Hold for 30 seconds.

Exercise 4: Star jumps. Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Jump up, raising your arms and legs out to your sides (your body should form an “X” in mid-air). Land softly with your feet together and immediately lower yourself back into the starting position.

Complete 20 reps.

Exercise 5: Squats. Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Complete 20 reps. 

Complete as many rounds as you can of these 5 exercises within 15 minutes.

Smoothie recipes great for pre or post workout

Whether you like to eat before or after working out, we have you covered with the following delicious and nutritious smoothie recipes: 

Check out our pre-workout smoothie here!

Check out our post workout recovery smoothie here!