15 Minute Full Body Fat Blast Workout

Get your workout in any time, anywhere. A body weight circuit workout is an amazing way to burn fat with zero equipment and minimal space needed. This style of workout is just one of the many ways you can train to get your perfect pageant body. (Read: How To Get The Perfect Pageant Body)

15-minute-full-body-fat-blast-workout

Writers at Shape Magazine agree that interval training is a great type of workout because it fights gym boredom, hits every major muscle group, and gets your workout over quickly so you can move on with your day. Hitting the gym hard for just 15 minutes per day can make a major difference in your overall body fat percentage and lean muscle mass.

15 Minute Full Body Fat Blast Workout

What you need:

  • A mat, if you’re working on on a hard surface
  • A chair or bench

What to do:

You will repeat this circuit two to three times depending on your fitness level.

  • 10 push ups (full or modified)
  • 15 squats
  • 15 bench dips
  • 30 second side plank (right side)
  • 20 reverse crunches
  • 30 second side plank (left side)
  • 10 lunges (each side)
  • 30 second plank

Push ups:

Push Up

Begin on your mat, face down with your body weight on your hands and knees as seen in the first picture above. Slowly bend your elbows and lower your chest until your chin hovers just above the ground, and then slowly return to the starting position. You should feel this exercise in your back, abdominal area, and your upper arms.

Squats:

squat

Start with your legs no more than shoulder width apart. Bend your knees and hinge at the hip until your legs create a 90-degree angle. Remember to keep your back flat and chest up. Arms can be held either in front of you, on your hips, or behind your head.

Bench Dips:

Bench Dips

Start by sitting on the side of the bench. Place your hands behind your back, with your elbows facing away from your body. Move your feet to face away from the bench as seen in position A. Slide forward and slowly bend your elbows, but don’t go past 90 degrees. Slowly return back to the starting position.

You can make these easier or more challenging depending on where you place your feet. The closer your feet are to the bench, the easier the exercise will be. The farther they are from the bench, the more difficult.

Side plank:

Side Plank

Lie on your side with your legs straight. Extend one arm to support your upper body directly under your shoulder so your body forms a diagonal line. Rest your other hand on your hip or extend it in line with your supporting arm.

Reverse Crunches:

reverse-crunch

Lie on the floor or a mat on your back, with your knees bent and your hands behind your head. Lift your legs and bend knees to 90 degrees, pulling your back and butt off the floor slightly. Be sure to keep a space between your chin and chest by looking forward at the ceiling.

Lunges:

lunges

Start standing with your feet parallel. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push up off the leg that is forward to return to the starting position. You hands can remain at your side or on your hips.

It is very important to make sure that your knee is outside of your big toe and not collapsing inward toward the midline of your body during your lunge.

Plank:

Plank

Face your body down to your mat in a push up position with your forearms on the floor. Squeeze your abdominals in to maintain a flat spine. Your body should be straight with your shoulders and hips in line.

These are some great basic exercises to use in a circuit but depending on your body and fitness level, these might not be the best exercises for you. Any exercise, if done the wrong way, can lead to injury, so it’s very important that you consult a trainer when beginning any fitness regimen to learn proper form in order to remain healthy.

You may also like...