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Fit In Fifteen Minutes
Fit in fifteen minutes – try this three exercise workout to burn fat fast
For many people, lack of time is their biggest barrier to losing weight, burning fat, and getting fit. It’s no wonder really when a trip to the gym, workout, shower, and journey home could end up taking hours out of what is probably already a very busy day.
Because of this, exercise is often relegated to the bottom of our to-do lists!
However, and contrary to what a lot of people think, you don’t have to go to a gym to exercise and nor do you need lots of exercise equipment to lose weight. In fact, you have everything you need to work out right at your fingertips – specifically your body.
Bodyweight exercises are the ultimate excuse-free workout tool. Don’t think that bodyweight training means “making do” either; it could be argued that bodyweight training is every bit as effective as other forms of training.
Boxers, martial artists, the military, law enforcement, gymnasts…all use bodyweight training to get in great shape and stay that way without having to resort to fancy workout equipment.
There are lots of different bodyweight exercises to choose from but these three are probably the best way to get started. Master them, do them frequently, and you’ll soon start to see the benefits.
Squats
More than just an exercise, squatting is a fundamental movement pattern that we all do many times a day. Every time you stand up or sit down? That’s a squat. Squats are one the best lower body exercises you can do. That’s why weightlifters and bodybuilders often build entire workout programs around what they call the “king of exercises”.
How to do it: Stand with your feet shoulder-width apart and turned slightly outward. Inhale, push your hips back and bend your knees. Descend until your thighs are roughly parallel to the floor. Keep your feet flat, your chest up, your lower back slightly arched, and look straight ahead. Stand back up, exhaling as you do so. Stop just short of fully locking your knees and then repeat.
Modifications: Make squats easier by standing next to a sturdy support and using your arms for assistance. Squat down onto a chair or bench if you find it hard to judge proper squat depth.
To make this exercise harder, hold weights in your hands or to your chest, rest and hold a barbell across your shoulders, pause in the bottom position for a slow count of three, or explode out of the bottom of the squat and jump into the air.
Push-ups
Push-ups are probably the most widely-performed exercise on the planet. Working your chest, shoulders and upper arms, push-ups also work your core and legs, albeit indirectly. In the push-up, you have to use your muscles to hold your body straight and rigid which develops real functional strength. In contrast, many gym-based exercises support and coddle your body which make things like the chest press machine and bench press somewhat inferior.
How to do it: Place your hands on the floor, shoulder-width apart, and walk your feet back until your body is straight. Look straight down without lowering your head. Inhale, bend your arms, and lower your chest to within an inch of the floor. Do not let your hips sag or rise out of alignment. Push back up, exhaling as you do so. Stop just short of locking your elbows and repeat.
Modifications: Make push-ups easier by bending your legs and resting on your knees – the so-called three-quarter push-up. Move your knees closer to your hands to make the exercise easier still. Alternatively, stand and place your hands on a bench to take stress off your arms. Push-ups can also be performed against a wall.
To make this exercise harder, elevate your feet to put more weight on your arms, bring your hands closer together, or push explosively off the floor and clap your hands in mid-air – the plyometric or clapping push-up.
Planks
Planks work your entire midsection – your abs, waist and lower back – collectively called your core. Many people do crunches for their midsection but planks are a far better exercise. For a start, they work your abs very naturally and without any stress on your spine.
How to do it: Lie on your front and rest on your elbows so your hands are either lightly clasped or flat on the floor. With straight legs, lift your hips off the floor so your shoulders, hips, and feet form a perfectly straight line. Maintain this position without holding your breath. Do not let your hips fall or rise out of alignment. Tense your abs as though you were anticipating a punch to the stomach.
Modifications: Make planks easier by bending your legs and resting on your knees. You can also shorten the time you hold the plank position for.
To make this exercise harder, elevate your feet by placing them on a step, place your arms on an unstable surface such as a stability ball or BOSU, lift one leg off the floor, or carefully lay a weight across your hips. You can also lengthen the time you hold the plank position.
Fit in 15 minutes workout
Choosing the version of each exercise that is right for your fitness level, complete as many laps of this three exercise circuit as you can in 15-minutes. Only rest when you need to and remember the clock is always ticking! Try and do more laps when you repeat this workout.
- 10 Push-ups
- 20 squats
- 30-second plank
Feel free to adjust the workload to match your abilities.
Lack of time does not have to be a barrier to getting fit and burning fat. You can get great results from as little as 15-minutes exercise time. Stop using lack of time as an excuse and make the most of what little time you do have. Everyone can find a few minutes a day to exercise!
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