Many people believe that half an hour to an hour is the optimal time you need in the gym to reap a beneficial workout. This assumption that doing more is better couldn't be any more misguided. For workouts, it's rarely about quantity so much as it is quality. Crafting a shorter workout with the right moves will give you the same (and more) results than slogging away for half an hour on a treadmill.
Shorter workouts are also more convenient for those who have irregular schedules, who find it hard to find time for the gym on a daily basis. To solve the issue, we've crafted a full-body circuit workout that you can do at home. All you really need is 15 minutes, and your body with this fast fat-burning beast.
The point of a circuit workout is repetition, so perform four rounds of this, and try to rest for about 30 seconds in-between each move. After each circuit, rest for a minute. Don't forget to warm up before and stretch after.
Here are the moves:
BURPEES (30 SECONDS)
This circuit goes hard right when the clock starts. The burpee is a full-body fat blaster, making it ideal for this efficient workout. Begin by standing up right, then bend your knees and bring your hands to the floor. Jump your feet back so you're in plank position. Do a push up, then jump your feet forward to reach your hands. Jump into the air, land softly and repeat.
PUSH UP PLANK (30 SECONDS)
Catch your breath and assume a forearm plank position. Keep your body in a straight line, but ensure that your feet are placed hip's-width apart. Lock your core tight, then press one hand to the ground, then the other so you assume a high plank position. Then, lower yourself back to your forearms, one arm at a time. Try to keep the rest of your body straight, and don't compromise on form.
LUNGES (30 SECONDS)
Start off with your torso upright, then step forward with your right leg, with the left remain behind. Lower your body, while bending at the knees, and keeping your upper body facing forward. Do not let your knees go beyond your toes as you do this move, as that stresses out the knee joint. Using your heel, push back up to starting position, and do this move with your left leg. Integrate dumbbells into your lunges for added intensity.
SIDE TO SIDE HOPS (30 SECONDS)
Begin by standing tall, with your feet at hips-width apart. Then, begin by hopping to your left with both feet, then hopping to the right. You ought to jump immediately to the other direction once you land, to keep the intensity going. Side to side hops seem like an unassuming exercise, but it combines calisthenics, pilates, plyometrics and cardio into one simple move.
SIDE PLANK (30 SECONDS)
This relatively ignored abs training move is a highly beneficial one. The side plank sculpts your core, in particular your obliques. Begin on the right side, with your feet together, and your forearm supporting your whole body. Lift yourself up, and lock your core so your body is a straight line. Hold for 15 seconds, then swap over to the left.
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- September 15, 2017
- Beatrice Bowers