Fry Fat In 15 Minutes
Do you only have 15 minutes to work out? This fast-paced circuit workout will fry fat in no time!
This fast-paced circuit from Craig Ballantyne, author of Turbulence Training, alternates upper and lower-body muscle groups to burn more kilojoules in less time.
Do it: Complete as many reps of each exercise as you can in 30 seconds, without resting in between moves. Rest one minute, then repeat for a total of three or four sets. Use a weight that feels challenging (try starting with four to six kilograms).
1: Dumbbell Squat
Stand with your feet shoulderwidth apart and hold a pair of dumbbells at your sides, palms facing you (A). Sit your hips back and bend your knees to lower your body as far as you can, keeping your back flat and core tight (B). Press through your heels to return to start. That’s one rep.
2: Push – up
Place your hands on the floor just outside your shoulders and extend your legs behind you, your body forming a straight line from head to heels (A). Keeping your back flat, lower your body towards the floor (B). Straighten your arms to return to start. That’s one rep.
3: Bent-over Row
Grab a pair of dumbbells and stand with your feet shoulderwidth apart, knees slightly bent. Bend forward from the hips until your chest is almost parallel to the floor, arms straight and weights in line with your shoulders (A). Pull the dumbbells up, squeezing your shoulder blades together (B). Pause, then return to start. That’s one rep.
4: Goblet Split Squat
Stand with your left foot 60cm in front of your right, holding a dumbbell vertically in front of your chest with both hands (A). Bend your knees to lower your body until your left thigh is parallel and your shin is perpendicular to the floor (B). Straighten your legs to return to start. That’s one rep. Continue for 30 seconds, then switch sides and repeat.
5: Push-up Position row
Get into a push-up position with your hands resting on dumbbells and your feet slightly more than hip-width apart (A). Brace your abs as you pull one dumbbell towards your waist (B). Pause, lower the weight, then repeat with the other arm. That’s one rep.
6: Over Head Press
Hold a pair of dumbbells just outside your shoulders, palms facing each other (A). Press the weights directly overhead until your arms are completely straight (B). Pause, then slowly lower back to start. That’s one rep.