Insanely Effective 15-Minute Workout

Posted by Sarah Rose on

Make every second count with this action-packed plan that rolls cardio and strength training into one

DO THIS WORKOUT 3 TIMES A WEEK ON ALTERNATING DAYS WITH AT LEAST A DAYS REST IN BETWEEN.  ON OFF DAYS WALK OR RUN 30 MINUTES OUTSIDE OR ON TREADMILL FOR MAXIMUM FAT BURNING AND WEIGHT LOSS.

Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that's as effective (if not more!) than most hour-long training sessions. The secret is that it combines two proven fat-loss techniques—metabolic strength training and Tabata training—into one super-focused workout. 

First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top off," alternating between 20 seconds of maximum intensity and 10 seconds of rest, 8 times. There are two different exercises in the Tabata portion meaning you'll do 4 sets of each move (8 sets total). (4 Sets-Running in place and 4 Sets Burpee Squat Jump)

 

How it works: After the 1-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in 1 minute. Perform the full circuit twice, and then move on to the Tabata top off. Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds and do that for 4 sets.   Immediately move on to the second exercise and repeat 4 Sets of 20 seconds Wok and 10 seconds of rest. You will do a total of 8 Tabatas (20 seconds on, 10 seconds off) 

YOU WILL NEED YOUR PHONE OR STOP WATCH OR A TIMER APP TO STAY ON TRACK!

AMRAP for 1 minute==As Many Repetitions as possible in the minute

Total Time: up to 15 minutes

You will need: Free weights if you choose to use them but not necessary.

1. Warm-Up Exercise

A.

Stand with feet hip width, elbows bent, hands in fists in front of shoulders.

B.

Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.

Sets:

1

Reps: AMRAP for 1 minute
MOVE ONTO NEXT EXERCISE>>>>>

2. Dumbbell Squat

A.

Stand with feet hip width, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.

Sets:

2

Reps:

AMRAP for 1 minute

MOVE ONTO NEXT EXERCISE>>>>>

 

3. Dumbbell Shoulder Press

A.

Stand with feet hip width, holding dumbbells with arms bent in front of shoulders, palms facing in.

B.

Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.

Sets:

2

Reps:

AMRAP for 1 minute

MOVE ONTO NEXT EXERCISE>>>>>

 

4. Dumbbell Deadlift

A.

Grab a pair of dumbbells and stand with feet hip width, knees slightly bent, and palms facing thighs.

B.

Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat. 

Sets:

2

Reps:

AMRAP for 1 minute

MOVE ONTO NEXT EXERCISE>>>>>

 

5. Pushup

A.

Get in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)

Sets:

2

Reps:

AMRAP for 1 minute

MOVE BACK TO EXERCISE 1 FOR ROUND 2 >>>>>

AFTER 2 ROUNDS MOVE ONTO TABATA TOP OFF>>>>>>>

 

What is a Tabata Circuit see here: TABATA EXPLAINED

Download a Tabata Timer free from your phones App Store

6. Tabata Top Off 1: Sprint on the Spot

 

A.

WORK SET-20 Seconds--Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds (So, Simply running in place).

Rest for 10 seconds,

Do 4 Work sets total with the 10 seconds rest in between each.(This is why a Tabata Timer will be useful)

NOW WITH NO REST GO RIGHT INTO TABATA TOP OFF 2, A LITTLE HARDER EXERCISE>

7. Tabata Top Off 2: Squat Thrust (Burpee)

Example Burpee: BURPEE VIDEO EXAMPLE

A.

WORK SET-20 Seconds--Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight. 

Quickly jump feet back into squat B., bending arms by sides. Jump up out of squat swinging arms to help move body, landing in squat position. Immediately repeat, Continue as many as possible quickly for 20 seconds.

Rest for 10 seconds

Do 4 Work sets total with the 10 seconds rest in between each.

So, With this Tabata Circuit workout you Topped off the end of your workout with an intense 4 Min Fat Blast that will Have you sweating and burning fat for hours after. Now drink plenty of water!


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