Years ago, and still today, every time I think about going to the gym to workout, the list below comes in my mind:
- I have to spend at least an hour at the gym
- I need to watch a few YouTube videos to learn how to use those complicated equipments, so I don’t look like an idiot.
- Everyone will be looking at me, so I need to go and buy new and fancy gym clothes, probably 6 sets, One for every day that I go to the gym.
- Oh, I almost forgot, I have to put on my make up, I don’t want to scare anyone away 🙂
So I need roughly about 3 hours a day. Then I would look at my calendar and be like, forget it, I don’t have that much time. Who will take care if my daughter for that long.
I might of had over exaturated a bit :), but in reality lots of us are giving up on working out and exercising because we are making it too complicated.
In fact, I am going to show you here that you can get a great workout in less than 15 minutes, including the warmup and cool down, from the comfort of your own home and without using any equipment. And yes, I am serious this time.
The catch is intensity. The only thing that you need to bring to the table is your willingness to go intense, and that is different for everyone.
These short by intense workouts are called “High Intensity Interval Training” or “HIIT” for short. HIIT training has been shown to be super effective in burning fat and increasing the muscle building hormones like growth hormone and IGF-1.
Here is how it goes, you will workout in intervals of very high intensity followed by a short low intensity workout or recovery. Intense circuits stimulate muscle-building hormones like growth hormone and IGF-1. This puts your body in a perfect state to build lean mass. During the short rest intervals, you increase your recovery capabilities—meaning you’ll be able to recover faster in future workout sessions.
The magic of high intensity interval training is that it keeps your body burning fat even after you are done with your workout. During a HIIT workout, your body can’t shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after your workout.
The key words to remember here are Short and Intense.
Here is the workout plan:
A warm up is supposed to do just what it says, after all—get your body feeling slightly warm and your muscles fired up. It helps you avoid injuries and also gets you feeling fired up for your actual workout.
Warm up 3 minutes:
- 30 seconds of the leg swing front to back, each leg (Total 1 minute)
- 30 seconds of the leg swing side to side, each leg. (Total 1 minute)
- 30 seconds of jumping jacks
- 30 seconds of squats
HIIT Training: For beginner do 1 minutes of low intensity followed by 30 Sec of high intensity. As you get more comfortable change the ratio to 1:1, meaning 30 Sec low intensity followed by 30 sec high intensity.
We are going to do two exercises and repeat them twice with 1 minute break between each set. For total of 7 minutes for beginners and 5 minutes for more advanced.
Low intensity: Slow, modified burpees.
- Start standing with your feet hip-width apart.
- Bend your legs and squat down, putting your hands on the ground slightly in front of your feet.
- With your shoulders directly over your hands, step your feet back one at a time.
- You should now be in a plank position, keeping your core engaged. Then, step your feet forward one at a time.
- Use your glute muscles in squat position to rise back up to your feet.
Repeat movement for 30 Sec- 1 minutes, depending on your fitness level.
High Intensity: Full burpees with jump at the top.
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back to a pushup position.
- Immediately return your feet to the squat position.
- Leap up as high as possible from the squat position.
Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Repeat for 30 sec.
Low intensity: Frog squats.
- Stand upright with feet wider than shoulder-width apart. Hold hands in front of your body at arm’s length.
- Begin the exercise by pushing hips back while bending at the knees into a squat. Be sure your knees are perpendicular to your feet at all times, do not let them come forward.
- Squat down until your thighs are parallel to the ground and your fingers can touch the floor, inhale while doing so. Exhale as you push yourself back up to standing position.
Repeat for 30 Sec -1 minutes.
High intensity: Frog jumps
- Sit back with your feet in a wide stance and toes turned out at an angle. Keep your chest up, don’t bow forward.
- Jump forward and up. Land on your toes and squat down
Repeat for 30 seconds.
Rest 1 minute
Repeat from the top.
Cool down 2 minutes:
- 30 Sec active glute stretch
- 30 Sec active hamstring stretch
- 30 Sec active single leg standing stretch
- 30 Sec active runner’s lunge
Total workout time: 10-12 minutes
Equipment used: None
Stay happy and healthy