15 Minute Exercise Without Equipment That Will Extend Your Life By At least 3 Years

Moderate and regular exercise helps keep the body in good health, improves mood, relieves stress, and helps you live a longer, happier life. But most people, with a standard work schedule, simply do not have enough time for regular sports. Someone is really busy, someone is simply lazy, and instead of regular training finds regular excuses - a way out of the situation for both groups can be found, and, most often, it is common.

Today we want to offer you training options without visiting sports clubs, which require only 10-15 free minutes a day.

If you compare the number of calories burned per hour of standard sports activities with the calorie content of your favorite treats, playing sports really turns into a waste of time, since in order to get rid of one peanut butter sandwich, you have to walk for an hour or ride a bike, and for three slices of pizza you have to pay for an hour of aerobics or swimming. The price of one Big Mac is an hour of jogging or playing basketball. But if the goal is not to lose weight, but to become more active and physically healthy, and live a longer and richer life, then playing sports takes on a completely different meaning.

For example, if you are 40 and want to live 3 years longer, you should be doing 15 minutes of physical activity a day from today until your 65th birthday. If you add up all this time, it turns out that you will spend about half a year on sports, and in the end you will have 2.5 extra lives. Complicated calculations are averages just to show the relationship between life expectancy and moderate exercise.

And now let's move on to the most interesting part - the fitness ladder program.

What is a fitness ladder

The Fitness Ladder is a 48-step program, with each step representing a specific number of repetitions of five exercises. The first 15 steps are an introductory test, and are lighter options for the next level, which takes steps 16 to 48. Exercises should be performed every day, the duration of the sessions is from 10 to 15 minutes.

The speed at which you climb the stairs depends on your original fitness. You can speed up or, on the contrary, slow down, depending on how you feel, but you need to do it every day (except for illness). A step is considered passed when you can easily complete all the exercises. For starters, you can try to set aside 1 week for each step.

Introductory level

As I said, the introductory level consists of 15 steps. Let's dwell on them in more detail.

Slopes. These are the most standard and simple slopes! Stand up straight, feet shoulder-width apart, arms raised above your head. Lean forward, trying to reach your toes with your toes. Return to the starting position and perform the indicated number of bends.

Press. Lie on your back with your legs bent at the knees, arms extended along your torso. Raise your head and shoulders up so you can see your heels. Then slowly return to the starting position. Repeat the indicated number of times. This is an upper abs exercise in which you lift only your upper body, keeping your lower back flat on the floor.

Raising the legs. Lie face down on the floor, feet shoulder-width apart, palms underneath your hips. Bend your left knee and lift it off the floor while lifting your head. Gently return to the starting position and repeat the same with the other leg. Repeat the indicated number of times. The lift of both legs is considered "once".

I tried this exercise. I don’t know what exactly the author of the original meant, but the head should be raised along with the upper body. That is, you don't just lift your head up, but try to raise your shoulders above the floor.

Push ups. Introductory push-ups are knee push-ups. That is, everything is exactly the same as with standard push-ups, only you rest not with your feet on the floor, but with your knees. During push-ups, there should be no deflections in the lower back, the pelvis does not protrude back, the stomach is pulled in.

Running and jumping. These are peculiar intervals in which running at an easy pace and 7 jumps up from the spread of the arms and legs to the sides are offered every 75 steps.

Introductory level

Stage 1:

inclines - 2, press - 3, leg raises - 4, push-ups - 2, steps - 105 (1 approach from jumps, the remaining number of steps after jumps - 30).
Stage 2:

inclinations - 3, press - 4, leg raises - 5, push-ups - 3, steps - 140 (1 approach from jumps, the remaining number of steps after jumps - 65).
Stage 3:

20 inclines - 4, press - 6, leg raises - 6, push-ups - 3, steps - 170 (2 sets of jumps, the remaining number of steps after jumps is 20).
Stage 4:

inclinations - 6, press - 7, leg raises - 8, push-ups - 4, steps - 200 (2 sets of jumps, the remaining number of steps after jumps - 50).
Step 5:

inclines - 7, press - 9, leg raises - 9, push-ups - 5, steps - 225 (3 sets of jumps, the remaining number of steps after jumps - 0).
Step 6: inclinations - 8, press - 10, leg raises - 10, push-ups - 6, steps - 255 (3 sets of jumps, the remaining number of steps after jumps - 30).
Step 7:

inclinations - 10, press - 11, leg raises - 12, push-ups - 7, steps - 280 (3 sets of jumps, the remaining number of steps after jumps - 55).
Step 8:

inclinations - 12, press - 13, leg raises - 14, push-ups - 8, steps - 305 (4 sets of jumps, the remaining number of steps after jumps - 5).
Step 9:

inclines - 14, press - 15, leg raises - 16, push-ups - 9, steps - 325 (4 sets of jumps, the remaining number of steps after jumps - 25).
Step 10:

inclinations - 16, press - 16, leg raises - 18, push-ups - 11, steps - 350 (4 sets of jumps, the remaining number of steps after jumps - 50).
Step 11:

inclines - 18, press - 18, leg raises - 20, push-ups - 12, steps - 370 (4 sets of jumps, the remaining number of steps after jumps - 70).
Step 12:

inclines - 20, press - 20, leg raises - 22, push-ups - 13, steps - 390 (5 approaches from jumps, the remaining number of steps after jumps - 15).
Step 13:

inclinations - 23, press - 21, leg raises - 25, push-ups - 15, steps - 405 (5 approaches from jumps, the remaining number of steps after jumps - 30).
Step 14:

inclinations - 25, press - 23, leg raises - 27, push-ups - 16, steps - 425 (5 approaches from jumps, the remaining number of steps after jumps - 50).
Step 15:

inclines - 28, press - 25, leg raises - 30, push-ups - 18, steps - 440 (5 approaches from jumps, the remaining number of steps after jumps - 65).

Main level

After the first fifteen steps, the basic level begins with more difficult exercises.

Slopes. Stand up straight, feet shoulder-width apart, stretch your arms up and tilt, trying to reach the floor between your legs. Then, in this position, lightly jump literally a couple of centimeters and return to the starting position.

Press. Lie on your back, stretch your arms along your body, bend your legs at the knees and place your feet on the floor. Perform a full body lift (you must fully sit down) without lifting your feet off the floor or helping yourself with your arms and neck. You should imagine that you are pinching a tennis ball with your chin. If you press the selections against your neck, the next day you will feel a soreness in the neck, and not in the abdominal area;)

Raising the legs. Lie on your stomach, feet shoulder-width apart, palms under your hips. Raise both legs at the same time, trying to make sure that the hips come off the palms. Simultaneously with your legs, raise your head up along with your shoulders. Gently return to starting position and repeat the indicated number of times.

Push ups. After the entry-level and knee push-ups, it's time to move on to the most standard sock push-ups.

Running and jumping. It differs from the first option only in the number of jumps - now there will be 10, not 7.

Main level:

Step 16:

inclinations - 14, press - 10, leg raises - 12, push-ups - 9, steps - 340 (4 sets of jumps, the remaining number of steps after jumps - 40).
Step 17:

inclines - 15, press - 11, leg raises - 14, push-ups - 10, steps - 355 (4 sets of jumps, the remaining number of steps after jumps - 55).
Step 18:

inclines - 16, press - 12, leg raises - 16, push-ups - 11, steps - 375 (5 approaches from jumps, the remaining number of steps after jumps - 0).
Step 19:

inclinations - 18, abs - 13, leg raises - 17, push-ups - 12, steps - 390 (5 approaches from jumps, the remaining number of steps after jumps - 15).
Step 20:

inclines - 19, press - 14, leg raises - 19, push-ups - 13, steps - 405 (5 approaches from jumps, the remaining number of steps after jumps - 30).
Step 21:

inclinations - 21, press - 15, leg raises - 21, push-ups - 14, steps - 420 (5 approaches from jumps, the remaining number of steps after jumps is 45).
Step 22:

inclines - 22, press - 16, leg raises - 23, push-ups - 15, steps - 435 (5 approaches from jumps, the remaining number of steps after jumps - 60).
Step 23:

inclines - 24, press - 17, leg raises - 25, push-ups - 16, steps - 445 (5 approaches from jumps, the remaining number of steps after jumps - 70).
Step 24:

inclines - 25, press - 18, leg raises - 27, push-ups - 17, steps - 460 (6 approaches from jumps, the remaining number of steps after jumps - 10).
Step 25:

inclines - 27, press - 20, leg raises - 29, push-ups - 18, steps - 470 (6 approaches from jumps, the remaining number of steps after jumps - 20).
Step 26:

inclines - 29, press - 21, leg raises - 31, push-ups - 19, steps - 480 (6 approaches from jumps, the remaining number of steps after jumps - 30).
Step 27:

inclinations - 31, abs - 23, leg raises - 33, push-ups - 20, steps - 490 (6 approaches from jumps, the remaining number of steps after jumps - 40).
Step 28:

inclines - 33, press - 24, leg raises - 38, push-ups - 21, steps - 500 (6 approaches from jumps, the remaining number of steps after jumps - 50).
Step 29:

inclinations - 34, press - 26, leg raises - 38, push-ups - 22, steps - 510 (6 approaches from jumps, the remaining number of steps after jumps - 60).
Step 30:

inclines - 36, press - 28, leg raises - 40, push-ups - 23, steps - 515 (6 approaches from jumps, the remaining number of steps after jumps - 65).
Step 31:

inclines - 38, press - 29, leg raises - 43, push-ups - 24, steps - 525 (7 approaches from jumps, the remaining number of steps after jumps - 0).
Stage 32:

inclines - 40, press - 31, leg raises - 45, push-ups - 25, steps - 530 (7 approaches from jumps, the remaining number of steps after jumps - 5).
Step 33:

inclines - 43, press - 33, leg raises - 48, push-ups - 26, steps - 535 (7 approaches from jumps, the remaining number of steps after jumps - 10).
Step 34:

inclines - 45, press - 35, leg raises - 51, push-ups - 27, steps - 540 (7 approaches from jumps, the remaining number of steps after jumps - 15).
Step 35:

inclines - 47, press - 37, leg raises - 54, push-ups - 28, steps - 540 (7 approaches from jumps, the remaining number of steps after jumps - 15).
Step 36:

inclines - 49, press - 39, leg raises - 56, push-ups - 29, steps - 545 (7 approaches from jumps, the remaining number of steps after jumps - 20).
Step 37:

inclines - 51, press - 40, leg raises - 59, push-ups - 30, steps - 545 (7 approaches from jumps, the remaining number of steps after jumps - 20).
Step 38:

inclines - 54, press - 43, leg raises - 62, push-ups - 31, steps - 545 (7 approaches from jumps, the remaining number of steps after jumps - 20).
Step 39:

inclinations - 56, press - 46, leg raises - 54, push-ups - 32, steps - 550 (7 approaches from jumps, the remaining number of steps after jumps - 25).
Step 40:

inclinations - 59, press - 48, leg raises - 68, push-ups - 33, steps - 555 (7 approaches from jumps, the remaining number of steps after jumps - 30).
Step 41:

inclines - 61, press - 50, leg raises - 72, push-ups - 34, steps - 555 (7 approaches from jumps, the remaining number of steps after jumps - 30).
Step 42:

inclines - 64, press - 53, leg raises - 75, push-ups - 35, steps - 555 (7 approaches from jumps, the remaining number of steps after jumps - 30).
Step 43:

inclines - 66, press - 55, leg raises - 78, push-ups - 36, steps - 560 (7 approaches from jumps, the remaining number of steps after jumps - 35).
Step 44:

inclinations - 69, press - 58, leg raises - 81, push-ups - 37, steps - 560 (7 approaches from jumps, the remaining number of steps after jumps - 35).
Step 45:

inclines - 72, press - 61, leg raises - 85, push-ups - 38, steps - 560 (7 approaches from jumps, the remaining number of steps after jumps - 35).
Step 46:

inclinations - 74, press - 64, leg raises - 88, push-ups - 39, steps - 575 (7 approaches from jumps, the remaining number of steps after jumps - 50).
Stage 47:

inclines - 77, press - 66, leg raises - 92, push-ups - 40, steps - 575 (7 approaches from jumps, the remaining number of steps after jumps - 50).
Step 48:

inclinations - 80, press - 69, leg raises - 96, push-ups - 41, steps - 575 (7 approaches from jumps, the remaining number of steps after jumps - 50).