When the alarm goes off in the morning, two things can happen:
You hit snooze…
…or you jump up and hit the ground running.
And when it comes to losing weight, you need a no-nonsense fat-burning workout that gets you quick results and fuels your momentum for the day.
That’s when you can slap a giant “S” on your chest…
… because then you know you’re kicking butt.
Today I have something to share with you that will make you feel like you have weight loss superpowers:
Two insanely effective fat-burning workouts that you can do in under 15 minutes.
1. The Tabata Workout
Tabata workouts have become a popular and well-known tool in a trainer’s toolbox.
Why?
Because they’re backed by scientific evidence that 20 seconds of all-out work, followed by just 10 seconds of rest, gets you MASSIVE fat-burning results.
Try doing a combination of specific exercises, repeated for a total duration of 4 minutes, and this, the king of fat-burning workouts, will get you results in less than 15 minutes, including a warm-up!
Download a free Tabata timer for your smartphone, and try this full-body fat loss workout from the Tabata founder Izumi Tabata for yourself.
EXERCISE 1: COCKROACH
AREAS TRAINED
Full-body, emphasizing legs, glutes, arms and core.
INSTRUCTIONS
Starting on all fours, crawl as fast as possible forward for four paces. Stop, get up, and jump in the air. Turn around, get back on all fours, and repeat.
EXERCISE 2: ROTATING JUMP LUNGE
AREAS TRAINED
Legs, glutes, and core.
INSTRUCTIONS
Like many exercises in these fat-burning workouts, you’ll need to start in a lunge position with your arms in a circle. Swing your arms around to one side, then jump the lunge onto the other leg, swinging the arms in the opposite direction. Use the arm swing to provide momentum.
EXERCISE 3: SPRAWL AND JUMP
AREAS TRAINED
Full-body, emphasizing legs, arms, glutes, and core.
INSTRUCTIONS
Sprawl out to the side, putting both hands and one foot on the ground. Bring your top leg toward your chest. Push off with the hands and get up into a standing position, then jump. Repeat on the other side.
EXERCISE 4: WEIGHTED WOOD CHOP
AREAS TRAINED
Biceps, shoulders, core and legs.
INSTRUCTIONS
Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands. Swing the weight up from the floor to above your opposite shoulder. Repeat, alternating sides.
EXERCISE 5: FROG JUMP
AREAS TRAINED
Legs and glutes.
INSTRUCTIONS
Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.
EXERCISE 6: SINGLE-LEG BURPEE
AREAS TRAINED
Full-body, targeting legs, glutes, biceps, triceps and shoulders.
INSTRUCTIONS
Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.
EXERCISE 7: SINGLE-ARM KICK-THROUGH
AREAS TRAINED
Biceps, triceps, core, glutes, and legs.
INSTRUCTIONS
Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.
For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly, similar to a mountain climber.
EXERCISE 8: CRAB LUNGE
AREAS WORKED
Full-body, targeting arms, core, glutes and legs.
INSTRUCTIONS
Start in a deep squat and lean back into a crab-walk position. Take a small weight (2.5-5 lbs.) in one hand, using the other to balance on the floor. Swing the weight back over your head, adopting the crab position. Alternate sides and repeat quickly.
2. The High-Intensity Interval Training (HIIT) Workout
HIIT:
No, it’s not an act of violence…
…or is it?
High-intensity interval training (HIIT) is one of the most widely used fat-burning workouts in the world today because it’s super effective at achieving “brutal” fat loss results.
And better yet, they only take a few minutes to complete.
Try this ultimate 10 minute HIIT fat melting workout for yourself.
TIP: Bring a towel…
Warm-Up
Skipping, stationary bike, or walking machine for 10 minutes.
The Workout
Perform each exercise as prescribed.
1. Jump Lunge
Duration: 1 min.
Recovery: 1 min. of jump roping
2. Box Jumps (Box should reach knee height)
Duration: 1 min.
Recovery: 1 min. of jump roping
3. Dumbbell Renegade Row with Pushups
Duration: 1 min.
Recovery: 1 min. of jump roping
Description: Starting in pushup position, row one dumbbell. Return to pushup position. Row the other dumbbell. Return to pushup position. Do a pushup. That’s one rep.
4. Dumbbell Power Jerk
Duration: 1 min.
Recovery: 1 min. of jump roping
Description: Perform a quarter squat with dumbbells at shoulder level then press both dumbbells over your head. Return to start.
5. Dumbbell Uppercuts
Duration: 1 min.
Recovery: 1 min. of jump roping
Description: Perform a squat while holding the dumbbells at your side. Punch up and across your body with one arm. Repeat with your other arm.
About the Author
Jason is a writer for the Beverly Hills Rejuvenation Center and a minimalist lifestyle designer with a focus on personal health and wellness. He is a Personal Trainer, a seeker of fat-burning workouts, and an advocate for naturopathic and holistic healing therapies that create an exceptional quality of life.
REFERENCES
The Ultimate HIIT workout
The Real Tabata: A Brutal Circuit From The Protocol’s Inventor
