How many times have you thought about getting in shape only to be bogged down by busy lifestyle and lack of time? Going to the gym regularly seems to be pretty doable initially but 2-3 months down the line, it kind of goes for a toss. On top of that, if you are travelling, you anyway can’t expect to take all the gym equipment with you. Can you?
We understand you and that’s why we have brought to these amazing workout which only takes 15 minutes of your time and would burn your fat like crazy. This HIIT or High-Intensity Workouts are known for reversing ageing. These workouts are made just for you. However, the point to note is that in order for these workouts to be effective, you need to work as hard as possible during each one.
Before we start, let me tell you that you would find the descriptions of all the exercises used in these workouts towards the end of this article. So let’s begin!
All you need to do is to set an internal timer for 22 rounds of 30 seconds and 10 seconds intervals. You would be working as hard as possible on the 30-second ones and resting on the 10-second ones.
Now you need to follow the order of exercises given below with one exercise per 30 seconds interval until the timer beeps:
- Jump Lunges
- Reptile Push Ups
- High Knees
- Snowboarder jumps
- Plank pike jumps
Set a timer to count down for 12 minutes. Then do as many rounds as possible of the following exercises:
1. 100 high knees
2. 30 air squats
3. 10 burpees
4. 10 diamond push ups
5. 10 V Ups
Here as well, like the first workout, you need to do is to set an internal timer for 22 rounds of 30 seconds and 10 seconds intervals. You would be working as hard as possible on the 30-second ones and resting on the 10-second ones. You need to follow the order of exercises given below with one exercise per 30 seconds interval until the timer beeps:
2. Dive bomber push-ups
3. High Knees
4. Side Lunges
5. High Knees
6. V Ups
Now we got some explaining to do as to how to do these exercises:
If you are already familiar with the exercises, you can as well skip this section. However, If you aren’t, continue reading and you are good to go once you are through this article.
Stand with your feet hip-width apart and your toes pointed slightly outward. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Bend your knees and squat down as if you were sitting into a chair and then lower down as far as possible while keeping your weight on your heels. Make sure to keep your core tight. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.
It may look a little intimidating but once you get the hang of it, it would be a piece of cake. It is very good for you since it not only has movements that will help strengthen your upper body but also your legs, and it also has a cardio element in it.
Start by standing straight with your feet shoulder width apart and then lower into a squat position and place your hands on the floor in front of you. Shift your weight onto them. Kick your feet back quickly into a push-up position and then immediately drop your chest to the floor. Again, bow your chest up as you return your feet back to the squat position as quickly as possible and then jump into the air as high as you can. Or instead just watch the goddamn video-
Diamond Push Ups
Get into the plank position and place your hands in front of you in a diamond shape. Your fingers should be almost touching. Lower yourself to the ground and try to keep your elbows as close as possible. It may seem difficult at first. Now push up.
Dive Bomber Push Ups
Place yourself in a downward dog position, pushing the shoulders back and head between the arms. You should be on your toes. Bend your elbows and drop your chest to the floor as you push forward to an upward dog position. Bend your elbows again, bring your chest back to the floor, then push back up into the starting downward dog position.
If you are looking to burn a lot of calories then you are in for a treat! Start with standing up straight with your feet about hip-width apart. Now place your palms hovering over your belly button, facing down. Drive your left knee toward your chest as high as you can to meet your left hand, then immediately bring it to the ground and replace it with your right knee, trying to bring it up to meet your right hand. Keep your body as tight as possible and try engaging your abdominal muscles. Go as fast as you can!
Stand with your feet staggered and your left foot slightly in front of the right one. Get into a lunge position with one leg bent forward in a 90-degree angle and the other bent behind you. Push off the bottom of both feet into a jump, switch positions in the air and land with the opposite leg forward. You need to try doing this as fast as possible.
Plank Pike Jumps
Start with a plank position and keep your feet together. Do not let your lower back arch. Use your abs to pull your hips directly up while keeping your legs straight, and jump your feet forward, landing in downward dog position. Jump back to the starting position and repeat it.
Stand with your back straight and stretch your arms in front of you for balance. You need to stand on one leg, with the other leg parallel to the floor. Now begin with lifting on one foot off the ground. With your other leg, slowly lower yourself into a squat position. Go as far as you can. Your lifted leg should now be parallel to the ground. Raise yourself back to the starting position and then switch the legs and do it again.
Start by standing straight with your feet shoulders width apart and then lift either your right to your left leg and place it wide apart with your toes facing forward.
While keeping your spine straight, lower down to one side as far as possible, aiming to touch your butt to the back of your calve. Go back to the starting position and repeat on the other side.
Start by going into a squat position and then jump up as high as you can, rotating 180 degrees midair. Land back in a squat position and repeat. Do these as quickly as possible.
Lie on your back with your arms stretched overhead and your legs straight. Simultaneously raise your arms and legs as high as you can while keeping them as straight as possible and trying to touch your feet to your hands. Come back to to the starting position.
For more workouts and fitness tips, check out our fitness section.