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15-minute High Intensity Interval Workout

Posted Nov 06 2012 8:40pm

Do you feel like you never have enough time in the day to squeeze in a workout? For most people, working out is a chore; on the same scale as (if not worse than) washing dishes, cleaning up the house or doing laundry. It’s not by coincidence though; the fact is when people think about a workout, they visualize an hour or two of grueling machine lifting at a 24 hour fitness center. Such should not be the case though.

Exercising can be done at home, can be done effectively without gym equipment, and can be completed in under an hour. You just have to make sure that you know what you are doing, and that you give it your all. Kodjo is back with a quick full body workout that gets results! Check out his video that shows you how to do this 15-minute high intensity interval workout in the comfort of your home.

15-minute High Intensity Interval Workout

Let’s begin by saying that an hour of workout represents only 4% of your day; so if you really care about your body and staying healthy, you should be able to spare 4% of your day to exercise. However, not everyone has a full hour to work out. With that said, do you think you can allocate 2% of your day or better, 1% of it to exercise? Of course you can!

As the above video demonstrates, if you are short on time, you can complete a very effective full body, high intensity interval workout in 15 minutes. This particular exercise routine consists of 6 different bodyweight workouts . In other words, you are not using any gym equipment for this workout session; this is a routine you can do in the morning once you wake up.

Complete each exercise in 45 seconds and move on to the next one, with no rest in between sets. Once you finish the six high intensity interval workouts, take a 30-second break, and repeat the entire session again two more times, for a total of 3 times. Here are the 6 routines:

1 Jumping jacks (45 seconds)

Start the workout session with the jumping jacks routine. Keep your core firm and your knees soft. Remember to breathe through the exercise. If you can, pick up speed and do it as fast as you possibly can. The jumping jack workout is designed to warm up your muscles nicely in preparation for the upcoming exercises. Keep doing the jumping jacks non-stop until your Gymboss  interval timer beeps, then move to the next exercise immediately with no break.

2 Butt kicks (45 seconds)

In the butt kicks workout, you are tapping your butt with your heels while keeping your body slightly bent forward. Your core is firm and your forearm is at a 90 degree angle with your biceps. Ensure you do not clench your fingers; and breathe properly through the routine.

3 High knees with extended arms (45 seconds)

Extend your arms in a cross-like motion and lift your knees up one after the other. Drive your knees towards your chest and high enough. This exercise will help increase your lower body agility and speed. Continue to alternate knees as quickly as you can, with your arms parallel to the ground.

4 Side to side jump ropes (45 seconds)

Disclosure: You do not need a jump rope for this exercise. Keep your legs close to each other and begin jumping from left to right. When your feet land on the left, your arms should be pointing to the right; and vice versa. This is a great core and abdominal workout. It’s also a plyometric exercise that will help increase your agility.

5 Jab, uppercut, leg kick (45 seconds)

In this routine, you are working both your lower and upper body. Lean slightly forward, jab with your left arm, drive an uppercut with your right hand, and kick with your right leg. Repeat the same movement a second time, and then rotate side. Now you jab with your right hand, drive an uppercut punch with your left hand, and kick with your left leg. Repeat one more time and alternate side again. Keep alternating for 45 seconds non-stop. This is an excellent cardio, leg and obliques workout.

6 Mountain climbers (45 seconds)

If you want to build a solid core and strengthen your shoulder, you need to perform mountain climbers. You are also working your ab muscles with this workout. Get down on all fours and move your legs backwards in a high plank position. Lock your core and drive your knees towards your chest. As your right knee is up, you left leg is straight. Alternate legs as rapidly as you can for 45 seconds. Ensure your butt is not up in the air when you perform this routine.

That’s it; 4.5 minutes of high intensity interval workout. At this point you take 30 seconds of rest, quickly hydrate, and repeat the session again 2 more times for a total of 3 times or 15 minutes. Once you complete the entire 15 minutes, you should stretch for a few minutes to give your muscles the ability to recover faster. Stretching exercises are crucial, to minimize muscle soreness and workout injuries.

Good luck and let us know if you were able to complete the workout or if you have any questions!

About the Author: Kodjo Hounnake manages a health, wellness and lifestyle blog at ; and recently created a easy-to-do free  4-week home workout program  to help busy people get in shape in the comfort of their homes.





Female Fitness Photo by Ambro

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