Programs with phrases like lose bodyfat in only 10 minutes a day are very catchy. People always love to try such programs which offer great benefits with little effort. After all we all love to pay less and get more. Unfortunately with goals like fat loss, it isn't so. You must spend the due amount of time and make the necessary sacrifices necessary lose fat. Trying to take short cuts will not work in the long run.
However what about those times when you are really short on time or are traveling and cannot spare more than 15-20 minutes a day to exercise? Should you avoid your workouts completely and stop losing fat? Obviously that is not acceptable! If you have begun or are about to begin your fat loss journey then it must not stop even if there is little time available due to work or family commitments.
Thus I am sharing this 15 minute fat loss bodyweight only routine that you can do anywhere. When working out only for 15 minutes a day you must keep two important things in mind. They are:
1) Adjust your diet- obviously training for 15 minutes will never burn the number of calories that a 30-45 minute workout will burn. So do ensure that you eat according to a diet plan meant for a 15 minute workout.
2) Train intensely- when you have only 15 minutes to train you must ensure that it is intense! The workout must make you word hard and should seem like the toughest 15 minutes of your life.
So without further delay let me share the simple yet brutal workout with you. Here you go:
Circuit
-6 Push ups
-6 Reverse Lunges (each leg)
-6 Hindu push up
-12 Free squats
-6 Side bridge (each side)
Rest 1 minute or less and repeat as many times as possible. The idea is to do as many, number of circuits possible in 15 minutes. Do this workout 3 alternate days a week. Do some shadow boxing on the other days if possible.
That is a total of 48 reps each circuit of intense exercises. Doing 5 circuits in 15 minutes at first is a good performance. That is almost 250 reps in 15 minutes. As you get fitter decrease the rest time and increase the total number of circuits in 15 minutes to progress.
As I have said before that this program is helpful if you are short on time and need something for a short period of time. However, in the long run try to keep your fat loss workouts between 30-60 minutes for best results.
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