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

Best Exercise for Stress Relief.

Too much stress can cause a lot of problems in our lives, and one of the most common problems is exercise and stress relief. But many of us do not have the time or energy to simply go running or lifting weights to release the stress in our bodies. How then can we find the best exercise for stress relief? Well, here are some tips on how to get started.  VIGOROUS EXERIENCE.  Perhaps you already know that exercise is great for the body, but perhaps you are just too busy and anxious to add it into your daily routine. Wait a second though, because even if you feel like you don't have the energy to start jogging or lifting weights, you will still be able to take advantage of some of the health benefits that come with even the simplest forms of physical activity. Jogging, for example, can even get you more physical fit than you would ever think possible.  Jogging allows you to increase your stamina and endurance, both physically and emotionally. This, in turn, can help you throu...
Post a Comment
Read more

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

Do You Burn More Calories If You Train In The Cold

Winter workouts definitely make you feel like you deserve, if not a big feast, then at least a fondue.  But does exercising around and below zero really help you burn more calories? "Only in some very specific cases," says Bob Seabor, a nutritionist, trainer and physiologist.  "Energy consumption only starts to increase significantly if it's so cold that you start shivering," he added. Energy consumption Once you tremble, your body suddenly starts burning a lot of calories.  According to Seabor, these involuntary muscle contractions lead to twice, three times or even four times the energy expenditure above the basic metabolism.  However, an analysis of several studies from 2010 shows that 75-80% of the calories expended in trembling come from muscle glycogen stores.  This means that if your teeth start chattering, you need to increase your carbohydrate intake. After all, if you are dressed appropriately, you will probably not tremble and therefore will not need ...
Post a Comment
Read more