How to get stronger and leaner in less than 15 minutes

The good news is that we can “get into” an effective workout that doesn’t consist of spending an hour in a crowded gym. Of course, it requires the ability to discern between “get fit fast” falsehoods and real science.

A great deal of physiological research has uncovered a key fact related to exercise and fitness: time doesn’t matter as much as effort. Actually, there’s another key fact: High-intensity, short-duration workouts are among the most effective for strength gains and weight loss .

Even Arnold Schwarzenegger (aka “Conan the Barbarian”) has promoted 15-minute workouts.

In this article, we will discuss a routine that will help you gain strength and burn fat. Y…

• You won’t need a gym
• You won’t need weights
• You don’t even have to leave home

Without further ado, here’s the 14-minute workout that will get you going.

HOW TO GET STRONG AND LOSE WEIGHT IN LESS THAN 15 MINUTES

Instructions

• Perform the routine three times a week
• Do each exercise for 40 seconds; rest for 10 seconds; go to the next exercise.
• Don’t worry about hitting 100 reps right away. The most important thing is to do your best to maintain form throughout each movement.
• You’ll notice that many exercises start in the plank position. For clarity, the plank position is basically the push-up, leg, and back straight position.

TRAINING

1. BIKE SCISSOR KICKS

Starting position: Lie on your back, with your legs straight and your fingertips behind your head.

Movement: (I) Raise your left leg straight over your hips as you raise your right shoulder and twist your elbow toward your knee. (II) Lower your left leg while lifting your right leg and twisting your left elbow towards your knee. (III) Alternate.

2. SQUAT TO LUNCH

Starting position: Feet shoulder-width apart, knees bent, hips lowered into a squat position.

Movement: (I) Move your left leg back and bend your knee (a “reverse lunge”). Your upper body and right shin should be as parallel as possible. (II) Return to squat and repeat.

3. CROSS HIT (JAB-CROSS)

Starting position: Feet apart, knees bent, hips slightly tilted to the right side. Cuffs at chin height.

Movement: (I) Strike with the left hand. (II) Turning the right foot forward, punch straight out with the right fist while rotating the palm of the hand. (III) Continue for 15 seconds, change the starting position of the feet and repeat.

4. JUMP SIDE LUNCH

Starting position: Standing, place your right leg approximately two shoulder widths apart from your right shoulder. The elbows are bent and the hands together. With both feet facing forward, lower your hips as you bend your right knee and keep your left leg straight.

Movement: (I) Step back with your right leg and stand up; jump while raising your hands above your head. (II) That is a repetition; switch and continue alternating sides.

5. FLEX AND KICK

Starting position: In a plank position with your hands under your shoulders; feet hip-width apart.

Movement: (I) Raise the left hand while extending the arm; Bring your right leg under your body and move it in a kicking motion to the opposite side. (II) Return to plank position and lower body into a pushup. Alternate and repeat.

6. DOUBLE CRUNCH

Starting position: Lay flat on the surface with your arms fully extended above you.

Movement: (I) Tighten your abdominal area, lift your back up as you draw your knees toward your chest. (II) Return to starting position and repeat.

7. HIGH KNEES

Starting position: Elbows bent, shoulders relaxed, and move at a slow or fast pace.

Movement: (I) Maintaining a jogging motion, progressively lift the knees until the leg is at a 90 degree angle. (II) If you feel comfortable with movement (I), raise your knees until they are above your waist.