Effective 15 Minute Workouts

Effective 15 Minute Workouts
by George Ponting | November 15, 2012

Not having the time is one of the mist conveniently used excuses to avoid working out! However, if you’re really motivated to accomplish a fit, lean and healthy body then you will find the time to squeeze in a workout in your over burdened busy schedule! Keeping time constraints in mind, we have culminated a number of what we like to call effective 15 minute workouts! Whether you are trying to lose weight to fit into the newly purchased backless dress you’ve been very keen on wearing, build bigger more muscular biceps or attain a lean flat abdomen, these effective 15 minute workouts have you all covered! Try out these two 15 minute workouts for a stronger core and a leaner abdomen!

An Effective 15 Minute Core Workout

Try this effective 15 minute workout which focuses on your core muscles. Not only will this workout tighten and strengthen your core muscles, but it will also engage the muscles dwelling in your lower body.

Draw-in Progression

  • Lie down on your back, with the knees bent and heels plastered on the floor
  • Inhale and let your belly lose so it rises, then in a span of 4 seconds exhale and let your stomach draw in pushing your belly button towards your spine
  • Hold this position for about 2 seconds and repeat 12 times
  • Keep on repeating these moves by inching your feet out further till your core is strong enough to carry them out with your legs entirely stretched out.

The Wall Run

  • Leaning against a wall, at an angle of 45 degrees, keep your hands against a wall with the arms stretched out straight
  • With your foot nearly skimming the floor, punch your right knee towards the wall
  • Then put this leg down and punch your left knee on the wall in a similar fashion

The Box Blast

  • Place a bench or a box in front of you and place one foot on top of it while the other rests on the floor
  • Exert enough strength on the front foot that at a point both your feet are up in the air as you jump
  • Land in the initial start position and repeat the position
  • Repeat the movement in 2 sets with 10 reps each

The High Box Jump

  • Place a sturdy box in front of you which is fixed on the ground and does not sway to and fro
  • Stand with your legs shoulder width apart and with a  dip in your knees
  • Now jump up with enough force so that you land on top of the box or the bench in a smooth fashion
  • Now jump back down in a similar way and reset your foot positions
  • Perform 2 sets with 10 reps

An Effective 15 Minute Belly Workout

Most people make the mistake of relying solely on crunches to flatten their bodies. What needs to be realized is that you first need to build a strong enough core that can facilitate weight loss of the belly. Performing 2 sets of each of the following workouts with 10 reps of each will streamline your waist to the level you desire in an easy and convenient fashion!

The Reverse Wood Chop

  • Holding a medicine ball in your hands, squat by bending your legs and swaying to the right side
  • With your arms stretched out straight, lift them up and bring them across your body so that your arms are now above your shoulders and your body is straight
  • Go back to starting position by lowering your arms, holding the medicine ball next to the right hip. This makes for one rep

The Single Arm lunge

  • Holding a dumbbell in one hand, lift your arm up high with the elbow next to your ear
  • Now step your right foot forward and bend it in such a fashion that your thigh is parallel to the floor
  • Push off your body with the help of the right foot and come back to starting position. This move finishes off the first rep

The T-Stabilization

  • Lie down on the floor and assume a simple basic push up position
  • Make sure that your body is forming a straight line all the way from your ankles to your head
  • Now shift all your body weight onto the left arm and twist your torso till you are facing sideways and your other arm is stretched out straight over you
  • Hold this position for 3 seconds and come back down to starting position
  • Now perform the same move with the right arm
  • This entire cycle counts as one rep

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Workouts

About the Author - George Ponting

George Ponting remains up-to-date with General Fitness! From a young age, he has been extremely keen on and passionate about learning about the best ways to remain fit. George is full of tips, advice and suggestions in the field of fitness! Stay tuned to our General Fitness Section to receive the hottest Fitness information

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