We all get so caught up in our busy day-to-day routines and find ourselves forgetting about our overall health and well-being. Then we justify our actions by this famous saying, “Oh, how I wish I had the time to work out.” Well, if you can spare 15 out of 1,440 minutes in your day, you can become fit and fab in NO time! Exercise enhances or maintains physical fitness and overall health and wellness. If you find yourself saying, “I don’t have time,” maybe you need to re-evaluate and take into consideration if MAKING time is worth YOUR overall health and wellness!
What is the next step to achieve a health and wellness? A great workout! Always switching it up, of course! Our bodies are very smart, so switching up your routine will be very beneficial in keeping your body guessing. Long workouts are effective, but short, speedy routines can be just as beneficial, if not more! Speedy, intense workouts allow your body to burn more calories after you work out and all throughout the day. This is something scientists refer to as EPOC: excess post-exercise oxygen consumption.
EPOC is the number of calories expended after an exercise bout. It represents the oxygen consumption that the body uses to return to its pre-exercise state. Also known as: your fat-burning friend! High-intensity interval training is the best way to achieve this! If you want faster fat-burning results, high intense, short bouts are where it is at. Here is a start to get that body a burnin’…
15-Minute Fat Blaster
#1- 4×20 Weighted Jump Squats
How to: Take two 10-pound dumbbells in each hand and jump up and down into a squat position.
#2- 4×40 (20 each leg) Mountain Climbers
How to: Get into a push-up position, rapidly bringing your knees into your chest, alternating legs.
#3- 4×30 (15 each leg) Weighted Step-Ups on Bench
How to: Place a bench in front of you, using 10-pound dumbbells in each hand, step up on the bench, alternating legs back and forth
#4- 4×25 Jumping Burpees
How to: Jump up in the air, bend down placing hands on the ground, push out in to a push-up position, bring feet back in by the hands, jump up and repeat.
#5- 4×15 (each leg) Weighted Reverse Lunges
How to: Holding 10-pound dumbbells in each hand, step back with one leg in to a lunge position, pull feet back together, alternating between each leg.
#6- 4×15 (each leg) Switch lunges
How to: Jump into a lunge position, back together, switching between each leg. (You will end up doing 30 all together.)
To make this workout effective, you must keep your heart rate in your personal fat-burning zone. The goal is to finish in 15 minutes, blast those calories and melt that fat! This will help that EPOC kick in to the max. Rest between sets— 30 seconds at the most! The more you push yourself, the more you burn! Keep in mind it is a tough workout, but really PUSH YOURSELF!!!
Remember that exercise enhances or maintains physical fitness and overall health and wellness. What is most important to you? All you need is 15 minutes to blast some fat! Keep in mind the benefits of exercise, and your personal goals! Being healthy is not a sprint, it is a marathon. It will take time, perseverance and dedication… but if you commit to be fit, you will be there in NO time! You can do this! Stay dedicated and determined and remember the “Sky’s the LIMIT!”
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