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

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