The Best 15 Minute Workouts You Can Do At Home!
Turn your body into an effective fat-burning machine with these simple short workouts. There is no possible excuse that can prevent you from getting a great workout in 15 minutes.
Using the method of "sprint interval training" during a brief but intense workout, one can burn at least at least 200–600 calories a day as well as potentially increase their resting metabolic rate.
One of the authors of a recent study by the Colorado State University, Kyle Sevits, stated, "Total daily energy expenditure is increased following a single bout of sprint interval training" and that daily single bouts of sprint interval training may be sufficient to prevent weight gain in over 90% of adults!
Sevits also states that,
"Research shows that many people start an exercise program but just can't keep it up. The biggest factor people quote is that they don't have the time to fit in exercise. We hope if exercise can be fit into a smaller period of time, then they may give exercise a go and stick with it."
What I personally like about short simple workouts is the efficiency in hitting every muscle in the body and gets the job done as thoroughly as possible in a manner which one is likely to stick to.
Adding variety is another important factor to keep motivation up and increase the likelihood that one will stick to their exercise routine. Often times we let the "perfect become the enemy of the good" by overthinking things and being unrealistic.
15 Minute Short Home Workouts
How to perform these is as simple as the workouts themselves. Do the prescribed number of repetitions for each exercise with little to no rest in-between them and then rest 15 seconds before cycling through them again, repeatedly, until 15 minutes have expired.
You can set the timer on your mobile phone or use an online timer.
Workout 1:
20 Jumping Jacks
7 Burpees
7 Dumbbell Squat to Push Press
Workout 2:
5 Burpees
10 Push-Ups
10 Squats
Workout 3:
6 Dumbbell Squat-to-Press
6 Dumbbell Bear Rows (each arm)
10 Push-Ups
Workout 4:
10 Spiderman Push-Ups
10 Squat Jumps
20 Jumping Jacks
Workout 5:
10 Jumping Lunges
5 Burpees
10 Inverted Rows
Workout 6:
10 Box Jumps
10 Pike Push-Ups
1 Minute Jump Rope
Workout 7:
10 Hindu Push-Ups
10 Hindu Squats
10 Burpees
Workout 8:
20 Alternating Reverse Lunges (10 each leg)
10 Dumbbell Push-Ups
10 Bicycle Crunches
Workout 9:
10 Dumbbell Walking Lunges
7 High Plank Dumbbell Rows (each arm) with Push-Ups
20 Jumping Jacks
Workout 10:
10 Hindu Squats
8 V-Sits
10 Feet Elevated Push-Ups
Workout 11:
10 Bench Jumps
6 Dips (between chairs or counter top etc)
7 Dumbbell Bear Rows (each arm)
Workout 12:
10 Dumbbell Swings
10 Dumbbell Reverse Lunges
6 Clapping Push-Ups
Workout 13:
10 Bodyweight Squats
10 Push-Ups
10 Inverted Rows
Workout 14:
8 Jump Squats
8 Archer Push-Ups
30 Shadow Boxing Punches
Workout 15:
20 Alternating Step-Ups (10 each leg)
5 Chin-Ups
10 Divebomber Push-Ups
