It can be hard to carve out time every day to get to the gym and train. And it's even harder to lose belly fat.
The 15-Minute Scorcher is designed for days when you can only squeeze in a quick workout at home. It's a total-body routine that combines strength training and metabolic conditioning to build muscle and burn fat efficiently.
Workout A
Perform in circuit fashion (3 rounds = 15 minutes)
A1: Prisoner Squats (15 sec)
Recover: (15 sec)
A2: Push-Ups (15 sec)
Recover: (15 sec)
A3: Burpees (15 sec)
Recover: (15 sec)
A4: Lunges (left leg) (15 sec)
Recover: (15 sec)
A5: Lunges (right leg) (15 sec)
Recover: (15 sec)
A6: Dips (15 sec)
Recover: (15 sec)
A7: Moving Side Plank (left) (15 sec)
Recover: (15 sec)
A8: Moving Side Plank (Right) (15 sec)
Recover: (1 minute)
Workout B
Perform in circuit fashion (5 rounds = 15 minutes)
M1: Jumping Jacks (20 sec)
Recover: (15 Sec)
M2: Squat Jumps (20 sec)
Recover: (15 sec)
M3: Pillow Slams (20 sec) (like a med ball slam but using a pillow)
Recover: (15 sec)
M4: Bicycle Crunch (20 sec)
Recover: (55 sec)
Expert Tip: For best results, count your repetitions and try to complete more reps with each set.
Bonus Finisher: To maximize fat loss, add this extreme body-weight finisher to the end of each training session. Complete its as fast as possible and try to beat your time every week.
Burpees x 18 - Jumping Jacks x 1
Burpees x 16 - Jumping Jacks x 3
Burpees x 14 - Jumping Jacks x 5
Burpees x 12 - Jumping Jacks x 7
Burpees x 10 - Jumping Jacks x 9
Burpees x 8 - Jumping Jacks x 11
Burpees x 6 - Jumping Jacks x 13
Burpees x 4 - Jumping Jacks x 15
Burpees x 2 - Jumping Jacks x 17
Read more:
- 12-Minute In-Season Workout
- This 7-Minute Workout May Be More Effective Than an Hour of Cardio
- The No-Equipment-Required 5-Minute Core Workout
Photo Credit: Getty Images // Thinkstock
