Movement | 15 Minute At-Home Sweat

I recently connected with Salma from The Write Balance and found out she loves a good sweat sesh as much as I do! This strong mama is a writer, blogger and entrepreneur. And she has the most delectable recipes that are also healthy and child-friendly (win-win!)! We made a tentative gym date over Twitter and it all took off from there!

As busy, working moms, time is always limited. So naturally, we decided to share a full body routine that barely takes any time and requires NO equipment. I put together some of my favourite upper body exercises to create one killer upper body circuit that will not only work your arms, chest and shoulders, you will also feel it in your upper back and core.  Combine it with the lower body circuit on Salma’s blog, and you’ve got yourself an amazing FULL body sweat session.

If you try this, let me know what you think over on my  instagram or comment below!

In health,








15 MINUTE AT HOME SWEAT for the upper body
(For a lower body sweat, head over to Salma’s blog.)

Complete the circuit 3-4 times through. Rest 1-5 mins between sets. After the sets are complete, complete the ‘finisher’.
As always, engage a strong, stable core, neutral spine and shoulders are retracted and stable.
Sets: 3 to 4
Reps: 10-15
Finisher*: 45s AMRAP (as many reps as possible)
Time: 12 minutes + rest time

1. Plank + Bent Knee Lift

  • Start in plank position. Bend right knee up towards the ceiling. Right thigh parallel to the ground.
  • Flex foot flexed like you are about to press it onto the ceiling.
  • Press up, squeezing right glute.
  • Ensure hips are level and square to the floor.
  • Lower knee down to meet the left knee and repeat.
  • Complete all reps on right side first, then switch to the other side.



2. Spiderman + Push Up

  • Start in plank position.
  • Bring right knee up towards right elbow. Switch sides.
  • Return to plank and complete one push up (or modified pushup – knees on floor)
  • Repeat.
  • Squeeze core as knee reaches elbow.


3. Rolling Side Plank

  • Start in Plank position. Roll to side plank position. Hold for 1-2s.
  • Return to plank and roll over to the other side.
  • Feet can be staggered or stacked on top of one another when in side plank.



4. Finisher: Jump Knee Switch (*see note above)

  • Start in plank position.
  • Bring the right foot beside the right hand.
  • In one fluid motion, return the right foot to starting position while bringing the left foot to the left hand.



I did a quick demonstration of the exercises on IG stories:


4 thoughts on “Movement | 15 Minute At-Home Sweat

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