No time for gym? Try a 15-minute workout regimen

Fitness experts explain how you can squeeze out time from your rushed mornings for your fitness goalsWARM-UP: 3 MINUTESNo matter how short or long the workout is, a few minutes of warming up prepares your body for the workout and prevents injuries. Here are some suggestions before you change gears for the full-body workoutWHOLE BODY WORKOUT: 10 MINUTES You choose from three options – a full-body workout or concentrating between the upper or lower body. A good all-round workout would involve doing one different set for three days, which will provide enough exercise to all the muscle groups. This can then be followed by a rest day or a day where you go for a short walk or do a stretching session. FULL BODY Jumping Jacks: 1 minute High Knees: 1 minute BREAK: 30 seconds Mountain climbers: 1 minute Burpees: 2 minutes BREAK: 30 seconds Plank: 2 minutes Push-ups: 1 minute Squats: 1 minuteONLY UPPER BODY Jumping Jacks: 2 minutes High Knees: 2 minutes Burpees: 1 minute BREAK: 30 seconds Triceps Dips: 2 minutes Plank with shoulder tap: 2 minutes ONLY LOWER BODY Jumping Jacks: 2 minutes Lunges: 2 minutes BREAK: 30 seconds Bodyweight squats: 2 minutes Forward lunges: 2 minutes Wall sit: 1 minuteCOOL DOWN (2 MINUTES) Cooling down is important because it relaxes the body and helps you recover from exhaustion. Some exercises to cool down include asanas like bhujangasana, malasana and shavasana and forward bending. Each can be done for 30 seconds after the high-intensity workout is overIf you’re short on time, you may feel tempted to skip a warmup. However, doing so can increase your risk of injury. When preparing for any kind of exercise, whether it’s a cardio workout, strength training, or a team sport, it’s important to take a few minutes to ease y our muscles into exercise mode - Gunjan Laddha, fitness trainer