Intense Workouts You Can Do in 5, 10 and 15 Minutes
Burn fat and build muscle in record time with these high intensity workouts
People make time for what they value, whic should include your health. Even if you’re not looking to getting NBA-level fit, a little bit of intense exercise every day goes a long way when it comes to your overall well-being.
Understandably, there will be days you’ll be hard-pressed to squeeze in a workout. But there are many sub-15-minute training programs you can do to stay on track with your fitness goals. Here are some picks that save time and money, since you won’t need to go to the gym. Be warned, though: These workouts don’t scrimp on intensity. You’ll be working your bod to the bone, guaranteed!
When you have 5 minutes: Beat love handles with Tabata protocol
Developed by Japanese scientist Izumi Tabata, the Tabata Protocol is based on the principle of doing a high-intensity conditioning workout. Give 20 seconds of maximum effort followed by 10 seconds of rest and repeat for eight rounds. After doing regular intervals of these high-intensity four-minute rounds, you’ll soon see improvements in your conditioning and training capacity.
To maximize the Tabata Protocol, alternate between two bodyweight exercises—one that works the upper body and another that hits the lower muscle groups. For instance, do as many squats as you can for the first 20 seconds, rest for 10 ticks then do as many pushups as you can for the next 20 seconds before resting for 10 seconds. That’s one round. Aim to complete four.
When you have 10 minutes: Burpees galore
Widely considered one of the hardest exercises to do, the burpee—standing upright then squatting down to do a pushup and then jumping before repeating the movement—works out the lungs and burns a lot of calories. A study by the American College of Sports Medicine reports that 10 quick burpees revs the metabolism the same as a 30-second sprint does!
If you’re short on time, try doing this total-body exercise for 10 minutes straight. Keep track of your reps as well as your form. The goal is to tally more quality reps each session.
When you have 15 minutes: Power of Three
The Ultimate Warrior Workout book recommends a three-move circuit that works as much as 300 muscles in your body in 15 minutes. The moves: Squat, Judo Pushup and Sprinter Sit-up. Do 10 reps of each exercise, rest a bit before the next move then complete as many circuits as you can in 15 minutes. Increase reps or decrease your rest time if the circuit becomes too easy.
Need a refresher on how to do the difficult moves? The Judo Pushup starts like a standard pushup, but with your feet hip-width apart and your hips raised slightly so your body forms an upside down V. Lower your body first and as your chin nears the ground, push your hips down and raise your head and shoulders toward the ceiling until your body forms into a U. Reverse the move and return to starting position. That’s one rep.
For the Sprinter Sit-up, lie down on the floor with elbows bent at 90 degrees. Perform a sit-up, then twist your torso and bring your left knee to your right elbow. Do the same on your right knee and left elbow. That’s one rep. Again, do as many circuits as you can in 15 minutes.