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15 Minutes Workout at Home and a Healthy Chip Recipe

We might have foregone our gym membership for the summer, taken a break from our favourite class or dialed down our activity in general. Why not spend 15 minutes, 2 times a week maintaining our strength, improving our posture and increasing muscle mass (which is by the way, more dense than fat and takes up less space – check out a pic here Muscle vs Fat). You will find below 15 minutes workout to do at home!

15 Minutes Workout at Home

Here is an easy and simple 15 minute workout:

  1. Squats: Stand with feet hip width apart and sit hips back, push through heels and squeeze glutes on the way up. Do 2 sets of 15 repetitions.
  2. Push ups (knees or toes): Place hands shoulder width apart and ensure back is straight by engaging core muscles, bend elbows and bring chest to floor, press back up to start. Do 2 sets of 10-15 repetitions.
  3. Wall snow angels: Stand with hips, shoulders and head against wall, arms at sides palms facing out.  Bring shoulder blades down to floor and keep pressing blades down as you raise arms up to 45 degrees, return to start. Do 2 sets of 15 repetitions.
  4. Plank hold (knees or toes): Balance on elbows and knees or toes with a straight back.  Engage core muscles tight (imagine someone is going to punch you in the belly and maintain that tightness). Do 2 sets of 15-60 seconds.
  5. Bird Dog: Balance on all 4’s (hands and knees) and extend one arm and the opposite leg out.  Keep back and hips straight, pull core in tight. Do 2 sets of 10 repetitions each side.

Now, while we’re on that healthy kick, why not squeeze a healthy recipe after a 15 minutes workout?

Healthy Chip Recipe

I’m always looking for healthy alternatives to our favourite foods. I’ve tried a few different options to mimic that satisfying crunch that the mighty chip provides us. After recently foregoing the deep fried chip version, my search went into full swing. One of my favourite go to options in the kale chip. Find my recipe for the perfect kale chip right here. Sprinkle some nutritional yeast on there and you’ve got a cheesy, vegan, crunchy, healthy chip alternative.  They are always a hit at parties and kids just gobble them up.

The Terra chips were a favourite of mine but the price and deep friendness of them was a deterring factor. Behold! The tasty root veggie chip (trust me, it tastes better than it sounds).  I’ve been using Dasheen – see?

Yucca, Taro, Sweet potato and squash would work well.  I’ve even used beets – surprisingly good. Slice thin, brush with oil, bake low and slow until crispy and enjoy!

Sarah Zahab

Photo credit Sarah Zahab

Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at www.sarahzahab.ca) as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (www.continuumfitness.ca), a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

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  1. i have never tried anything like this but wow such a great and healthy idea. I will have to give them a try. definitely gotta start finding healthy alternatives and exercise again!

  2. I’ve got a huge squash that grew from the compost….so it’s a bit of a mystery as to what kind it is, maybe I will designate it for this recipe!


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