Workout for rapid weight loss
109
3

It Only Takes 3 Moves and 15 Minutes to Blast Your Full Body for Rapid Weight Loss

Blast your whole body and speed up your weight loss in 15 minutes with these 3 moves. 

Burning fat and getting in shape doesn’t have to take hours in the gym or countless exercises. Few right exercises that target your whole body can bring just as much toning effects and weight loss results in under 15 minutes.

When it comes to exercise and weight loss, it’s never about quantity. Rather, it’s the quality and intensity that matters the most and brings the most solid results. 

This is great news for anyone short on time and looking for a quick workout to achieve their weight loss goals. 

The key is to pack exercises that target many of your biggest muscle groups. They are called compound moves that engage and recruit more than one muscle group. 

Used them effectively, they can more than double your workout efficiency without taking away quality. 

It’s also the only way you can have a compact workout that’ll still burn calories, tone up, and build strength and muscle. 

3 Exercises to Blas Your Whole Body 

The three exercises in this workout all have different primary target muscles, but also enlist the full body in the movements. 

You’ll cover calorie-burning in burpees, while also putting your core and the largest lower body muscles, and hamstrings to use. 

The dumbbell sumo squat works your glutes, thighs, and core. But because you are incorporating a dumbbell into this move, you are engaging your arms and back. 

The last exercise, bicycle crunch is one ab workout that’s scientifically proven to bring the most ab and oblique activation.

If your stomach is your problem area, it’s one exercise that brings attention to your trunk and enables your waist to slim down. 

Below, you’ll learn how to perform each exercise step-by-step. 

To complete this 15-minute workout, you’ll be performing each exercise for 45 seconds and rest for 15 seconds. After the rest, you move on to the next. Once you complete all 3 exercises, you take a minute rest before you begin the next set. 

Complete 4 sets to finish your 15-minute full-body workout. 

1. Burpees

  • Stand tall with your feet shoulder-width apart. With control, bend your knees through a squat, placing your hands on the ground under your shoulders.
  • Hop your feet back while straightening your legs, landing softly in a plank position.
  • Complete a push-up. 
  • Hop your feet to the top of the mat, framing your hands, and return back to the squat position.
  • Jump as high as you can, reaching your arms overhead. Land softly. That is 1 rep.
  • Complete as many as you can in 45 seconds. Rest for 15 seconds. 

2. Sumo Squat

Sumo Squat
  • Grab one dumbbell and hold one end vertically in front of your chest. 
  • Your feet should be slightly wider than hip-width apart and your toes pointing out at a 45-degree angle. 
  • Engage your core and keep your back neutral. Hinge from your hips and slightly bend your knees. Lower your hips down to squat as low as you can comfortably go. If you are able to, squat down until your thighs are parallel to the ground. Hold this position for a moment. 
  • Use your glutes, quads, and core to propel your body back to the starting position. Complete as many reps as you can in 45 seconds. Make sure to perform each rep with control and in good form. Rest for 15 seconds.

3. Bicycle Crunch

  • Begin in the basic crunch position. Lift your feet off the floor and keep your shins parallel to the ground.
  • Place your fingertips behind each ear, elbows out.
  • On an exhale, lift your head, neck, and shoulders off the mat, twisting through your torso to connect your right elbow to your left knee. Straighten your right leg, hovering your heel over the ground.
  • Inhale back to the starting position. Repeat on the other side, connecting your left elbow to your right knee as you straighten your left leg. This is 1 rep. 
  • Complete as many as you can in 45 seconds. Rest for 15 seconds. 

About the Author

Similar Posts