Did you know you can burn stubborn fat with just 15 minutes of training a day?! Obviously this only works in conjunction with a good diet (check out our nutrition blogs for more on this). This isn’t a trendy gimmick either it’s a simple, effective way to transform your body.
The key with 15 minutes is that it shouldn’t feel easy and requires real discipline. This type of training is known as HIIT (High Intensity Interval Training) and involves bursts of high intensity exercise where your heart rate soars to 90% of your maximum capacity and you go above your bodies lactate threshold, so you should be feeling the burn! Intersperse these intervals with rest periods consisting of low intensity exercise. For example, if you were to sprint to your max for 30secs then jog for 60-90secs and repeat this about 8 times this would be a great HIIT drill.
The intense nature of the drill will send your metabolism through the roof and kick your bodies fat burning mechanisms into action, it will continue to burn calories for hours after your workout .
Remember high intensity intervals must be exactly that in order to receive the metabolic punch, moderate intensity simply will not cut it.
Try these as a starter for ten:
- 8 x 200m rowing sprints as fast as you can with 60 seconds at a slow pace rowing in-between. Ladies aim for 45-55 seconds and guys 35-40 seconds.
- 8 x 40 second sprints on the stationary bike, keep a medium resistance level but the speed (rpm) must be high, at least over 100 rpm with resistance, follow with 60 seconds at a slower speed.
- Find a steep hill and mark out a distance that will take you roughly 40 seconds to cover. Perform 8 hill sprints and use the gentle jog back down (take about a minute) to recover.
Tabata drills are also great. This involves performing a given exercise flat out for 20 seconds followed by 10 seconds rest, repeat 8 times for a total of 4 minutes. Try performing three with a minute rest in between as a great cardio and metabolic training session. For example, try a tabata on the rower followed by the bike and then straight into press ups. To fully reap the benefits of this training maintain intensity with good technique.
Another great way to get results in a short space of time is to reduce the rest periods between your weight training sets. Also focus on compound moves that target the larger muscle groups for the greatest impact upon your strength and physique. Exercises such as bench press, squats, deadlifts and pull ups are perfect. Select a weight that is about 75% of your maximum. Perform the following circuit back to back, rest 30 seconds and repeat 4 times (never compromise form during intensity) safety first!:
- 10 dumbell chest press
- 10 squats
- 10 pull ups
- 10 deadlifts
Remember these 15 minutes workouts won’t be easy but they will be WORTH it!