Skip to main content

The Best Training under 15 Minutes | Fitness Goal Tips



You don't want to miss workouts, but you're overwhelmed with homework, late for work, or have an urgent task. Does it sound familiar to you?

If you do not know where to start to make the most of your time, check out these few options that we have selected for you. You now have eight excellent options for training in less than 15 minutes.

With your own weight

1. 3 exercises with your own weight for more strength

Do 20 repetitions of the following three exercises as quickly as possible, repeating the round as many times as possible in 15 minutes:

  • Pushups
  • Crunches
  • Squats

In the remaining 5 minutes, do 10 Burpee per minute as quickly as possible. I.e at the beginning of the first minute do 10 Burpee and rest until the end of the minute. As soon as the second minute starts, you do 10 burps again, rest, etc.

2.  5x5 for maximum intensity

Perform each of the following exercises for 30 seconds. After doing all five exercises, rest for 30 seconds. You will make five rounds in 15 minutes.

  • Jump-squat
  • Pushups
  • Attacks
  • Mountain Climber
  • Forearm plank

3.  Countdown

Start by performing 10 repetitions of each of the four exercises. Then do 9 reps, then 8 and so on until you finally do only 1. The whole workout is performed without a break either between exercises or between rounds. So, from 10 to 1, start…

  • Burpee
  • Pushups
  • Squats
  • Crunches

4.  Sprints on stairs

For the first three minutes, warm up your legs well with exercises of your choice. Then sprint five lengths of stairs (i.e between 3 floors) and return walking. This is a repetition. Do at least 10 reps or as many as you can by the end of the 15 minutes.

5.  Cardio 30-20-10

Heat for 3 minutes. Then, without a break, do 5 rounds of the following:

  • 30 seconds jogging
  • 20 seconds of fast running
  • 10 seconds sprint

Rest 1-2 minutes with walking and do 5 more rounds.

With equipment

6.  Fast fitness workout

For this workout you will need a push-up and a rowing machine. Make as many circles as possible in 15 minutes. A circle consists of:

  • 500 meters rowing
  • 15 swings with Pudovka
  • 60 seconds rest

7. Workout for the whole body with dumbbells

You need two dumbbells. Perform each exercise for 60 seconds. After all three exercises, rest for 60 seconds. Make four circles.

  • Squat with shoulder press (when standing up from a squat, lift the dumbbells above your head)
  • Rowing with dumbbells
  • Crunches

8. Workout for the whole body with a push-up

Six exercises are performed in super series (i.e 3x2), as in the countdown training. Ie from exercise A do 10 repetitions, then from exercise B 10, then 9, and so on. You rest and move on to the second group of exercises. The goal is to complete the entire workout in 15 minutes.

  • (A) squat with push-up + (B) push-ups
  • (A) swing with Pudovka + (B) abdominal presses
  • (A) squat and press with Pudovka + (B) Russian twisting
Labels:

Comments

Post a Comment

Popular posts from this blog

Hot water and ice for muscle cramps

For athletes, muscle cramps are familiar, but even people who lead a sedentary lifestyle have experienced the pain and discomfort of getting them at least once.  These concepts, popularly known as muscle cramps, are strong, painful, and prolonged involuntary muscle contractions without the ability to relax.  They can occur both during training and in daily activities, even during sleep.  Many people have woken up in the middle of the night due to severe calf cramps.  True, the calf muscles are most prone to spasms, but in reality they can occur on any muscle. The seizure may last only a few seconds and go away on its own, but sometimes it lasts a few minutes, even hours, without disappearing completely or disappearing, and recurring several times during that time. In case the muscle cramp is more severe, you can try simple thermal procedures: a warm compress, a bath or a jet of warm water in the shower.  This improves blood circulation and helps to relax the mus...
Post a Comment
Read more

The Best Exercises For The Lower Abdominal Muscles

There is probably one part of the body that you feel you are not training enough - abdominal muscles.  And more precisely the lower abdominal muscles.  No matter how many exercises you include in your program, they don't seem to change.  Well, there's a reason for that. "To  lose weight  and emphasize your abdominal muscles, you need to train your whole body," says certified instructor Amanda Butler.  "You need to burn calories in combination with a well-balanced diet," she added.  You've probably heard that "tiles" are made in the kitchen, not in the gym.  However, this is not a green light to miss abdominal presses and planks.  "It's important to train your torso muscles because it's the center of your balance.  And a strong torso reduces back pain, ”explains Butler. Not sure how to load your lower abdominal muscles?  Don't worry, you're not the only one.  "These muscles are very difficult to heal because that's ...
Post a Comment
Read more

How To Make Your Own Weight Training More Effective

People in good shape know that even if they do not have equipment, they can ensure excellent training.  They know how to adjust their level to the exercises with their own weight and how to adapt them when necessary.  Here are some rules on how to train more effectively without any additional equipment. Rule 1: Length increases strength When you increase the distance between the source of strength (ie the muscle you are loading) and the end of the object you want to lift (in this case - your body), you decrease the so-called  mechanical advantage.  Simply put, this means that the longer your body is, the weaker you become and the more your muscles need to work. This is the main difference between modified push-ups and regular ones.  When doing push-ups on your toes (rather than leaning on your knees, for example), your torso muscles need to work much harder to keep your body in the air. How to apply it:   Stretch your arms over your head while doing lu...
Post a Comment
Read more