A 15-minute Workout to Crush an Insane Amount of Calories

Updated at: Mar 10, 2018
A 15-minute Workout to Crush an Insane Amount of Calories

Build muscle and burn fat at the same time with this quick total-body workout which will help you torch crazy amount of calories in just 15 minutes.

Ariba Khaliq
Exercise & FitnessWritten by: Ariba KhaliqPublished at: Nov 20, 2017

You might not work out for many reasons and lack of time is probably on top of the list. How about we tell you just two moves that will work your entire body in just 15 minutes? Yes, 15 minutes, and two moves it is!

For this workout, all you will use is your body weight and a bench. If you’re doing this at home, a chair or a sofa works too. BJ Gaddour, C.S.C.S., says it instantly increases the level of difficulty of each exercise. When paired together, these two moves will help you build muscle all over. But if you perform them over and over again for 15 minutes straight, you’ll elevate your heart rate, rev your metabolism, and crush an insane amount of calories, too.

So, let’s get started with this crazily good workout routine.

Rear-foot-elevated Split Squat

You’ll start with the rear-foot-elevated split squat to hammer the largest muscles in your lower body. It’s more difficult than a regular split squat because your front leg, hip, and glute take on the bulk of the work. It also tests your stability since you’re standing on one leg. That means your torso must fight to stay upright with each rep.

  • Stand facing away from the bench.
  • Extend right leg back and place the right foot on the bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with the floor.
  • Return to original standing position by extending hip and knee of front leg and repeat.
  • Continue with opposite leg.

Feet-elevated Push Ups

Pushups with your feet elevated on a bench maximize a decline pushup. The height of the bench determines how much of an angle your body makes to the floor. The greater the angle, the more weight your pectoralis major will bear. The pectoralis major is the largest muscle of the chest and the primary muscle that works in this variation of a push-up.

  • To perform a decline push with your feet on a bench, assume pushup position in front of a bench.
  • Place your hands shoulder-width apart and your arms straight.
  • Lift your feet one at a time onto the bench so that your weight is on your toes.
  • With your back perfectly straight, bend your elbows to lower your face toward the floor.
  • Then push your arms straight to complete a pushup.

Try 1 round as a fat-frying finisher, or brave 5 total rounds for a 15-minute workout. Just be careful not to slip on your own sweat.

Image Source: Shutterstock


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