A personal trainer has shared the 15-minute at-home workout she swears by for toning her entire body, as new research reveals that half of all Australians are working out less than they were before the Australia’s lockdown in March.

Lauren Vickers, 33, has kept up her usual fitness routine throughout the coronavirus pandemic by completing virtual workouts with her F45 studio three to four times a week, or easing into a yoga flow on the days she wants some ‘gentle exercise’.

‘My favourite workouts are full-body strength sessions, with an even balance of push and pull movements to work opposing muscle groups,’ the Sydney-based trainer beauty told FEMAIL.

‘Even if you only have 15 minutes, you can still get a quick HIIT session in to work up a sweat.’

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Lauren Vickers (pictured) has kept up her usual fitness routine throughout the coronavirus pandemic by completing virtual workouts with her F45 studio

‘My favourite workouts are full-body strength sessions, with an even balance of push and pull movements to work opposing muscle groups,’ the Sydney-based brunette beauty told FEMAIL

She recommends just five moves, each completed in 40 seconds three times over, to burn calories in the comfort of your living room.

‘Work through a sequence of high knees, speed squats, mountain climbers, push ups and feet up crunches,’ she said. 

The intensity of each exercise session depends on the individual person, but Lauren believes it’s important to move every day. 

‘It doesn’t matter if it’s a walk, yoga flow or weights session – just get moving,’ she said.

An F45 training survey revealed that gym closures across Australia significantly impacted fitness routines, with over half of Australians working out less since March

Lauren’s workout starts with high knees, as demonstrated above, which increases your heart rate. You swap from foot to foot in a high jumping position (stock image)

Follow this with speed squats (left) – or squatting low before getting up quickly – and then getting into a mountain climbers position (right), bringing your knees into your elbows in a plank position

The fourth exercise is push ups (left), with your legs straight behind you and bending your elbows outward, while the fifth exercise involves completing a crunch upward with your feet in the air (right)

Lauren Vickers’ 15-minute at-home workout

Try these five moves. Do 40 seconds work/20 seconds rest and three laps through the sequence:

1. High Knees

2. Speed Squats

3. Mountain Climbers

4. Push Ups

5. Feet Up Crunches

‘Exercising will really boost your mood and you’ll feel better for the rest of the day. 

‘Many people are moving less now that they don’t need to leave the house to go to work, so it’s important to try and keep up the activity.’

An F45 training survey revealed that gym closures across Australia significantly impacted fitness routines, with over half of Australians working out less since March. 

Members also admitted to indulging in more sweet treats with 63 percent of those surveyed across all ages confessing their diet had become unhealthier since spending more time at home.

To counteract the shorter and less intense workouts people have been doing at home, Lauren recommends taking control of your diet in particular

Self-motivation and lack of fitness equipment were found to be the two greatest difficulties behind maintaining fitness routines from home with only 18 percent of Aussies finding their workouts enjoyable.

To counteract the shorter and less intense workouts people have been doing at home, Lauren recommends taking control of your diet in particular. 

‘Breakfast is almost always the same for me as it’s quick and easy… avocado on toast, two boiled eggs and a lemon and ginger tea,’ she said.

‘I tend to make a big batch of whatever snacks I will want at the start of the week, usually these are cacao chia pots, protein balls or healthy protein muffins.

‘Lunch is usually whatever leftovers are in the fridge and some salad.  

‘My family and I are really into our cooking at the moment, so we theme our dinners and make them an opportunity to celebrate whatever small wins we had that day. Tonight is taco night.’

Lauren supplements her intense F45 sessions with yoga flows during the week

Tips for staying fit while some gyms remain closed:

1. Workout in the morning: Prioritise your workout first thing in the morning to avoid external distractions that are more likely to arise later in the day.

2. Plan ahead: Map out your workouts and eating plan at the beginning of each week to maintain consistency. Planning is essential and will help with motivation.

3. Build a support system: Working out alone is difficult, maintain the F45 team training mantra by working out with a friend or family member to stay accountable.

4. Set a daily goal: Setting small goals or challenges throughout the day encourages productivity. For example, challenge yourself to complete 100 squats, a 4km walk, or drinking two litres of water throughout the day.

5. Eat clean and drink lots of water: During this time it is important to plan your meals and your snacks to avoid unhealthy snacking. It is also imperative to stay hydrated.

From June 1 Queensland gyms are allowed to re-open to 20 people at a time, with strict social distancing measures and sanitisation procedures in place. 

Western Australia and the Northern Territory have re-opened gyms with a 20 person limit, but patrons are encouraged to bring their own equipment for group fitness activities. 

The remaining states are expected to make announcements about future gym dates in mid to late June. 

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