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This 15-Minute Workout Will Do It For You All Day Long

15-minute workouts have become popular nowadays most especially for people who do not have the luxury of time due to busy schedules. Some may think that it is not as effective compared to an hour-long workout session but it can actually get to the same level as long as you are able to maximize every second of your 15-minute workout. The real secret to this is that it is able to combine two weight-loss techniques (Tabata training & metabolic strength training) into a single workout session.

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The first 10 minutes of this workout is focused on the major muscle group of your body then the remaining 5 minutes is done with the so-called "Tabata top-off". The Tabata top-off is done with 20 seconds for each set including 10-second break in between sets, 8 times. Since there are two different exercises for the Tabata routine then this means that each exercise requires 4 sets and 8 sets all in all. It is also advisable to wear your MMA shorts for this 15-minute workout.

Here is the entire walkthrough of the 15-minute workout (you will need weights for this workout):

1.Warm up exercise

-Stand with feet apart, elbows bent with hands clenched to form a fist in front of shoulders.

-Push your hips backward and bend your knees to a near squat position as arms reach over your head with fingers spread wide and palms facing in.

-Press on your heels to resume standing position.

-Repeat the process and as the body gets the warmer, try to lower your squat position and extend your arms all the way to the back of your overhead.

Sets: 1 Time: 1 minute

2.Dumbbell squat

-Stand with feet apart holding the dumbbells on each side.

-Push hips backward and bend your knees to a near squat position while reaching the dumbbells to the sides of your shin.

-Press on your heels to resume standing position then repeat the entire process.

Sets: 2 Time: 1 minute

3.Dumbbell shoulder press

-Stand with feet apart holding the dumbbells with arms bent in front of shoulders and palms facing in.

-Extend your arms overhead while pushing the weights upward yet palms kept facing in.

-Slowly lower the weights in order to resume starting position then repeat the entire process.

Sets: 2 Time: 1minute

4.Dumbbell deadlift

-Stand with feet apart holding the dumbbells with knees lightly bent and palms facing thighs.

-Keep your back straight while you hinge forward drawing strength from your hips, reaching the dumbbells towards your feet until your chest becomes parallel to the floor. Keep in mind that you must avoid going below the shin level when hinging forward to avoid back problems.

-Raise your torso back in position then repeat the entire process.

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