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How To Have an Awesome Workout in 15 Minutes

Are you the one trying to lose the extra flab and get the coveted figure but with no time in hand? This is the place where all you need to know about getting fit in fifteen minutes.

In the mad rush of the goal-oriented world today, time is crucial. With the work schedule filling in most of the hours on the clock, getting a little time out for workouts has become very difficult. Well, to encourage you never to give on your fitness, we bring you fitness regimes that take just fifteen minutes!

Guaranteed Results

Guaranteed Abs

You read this right; working out in fifteen minutes is possible and as effective as a longer session. According to studies short workouts tend to amplify the “Resting Metabolic Rate” and improve the density of bones. Studies have also shown that exercising for only a quarter of an hour can add three years to the lifespan of an individual on an average.

How to Work Out In Fifteen Minutes?

15 Minutes Workout

There are certain tricks to keep in mind while following a shorter regime:

  • Actively working out with short intervals in between is vital.
  • An effective timing to follow is to go active for 40 seconds.Isometric Training
  • Active rest for just ten seconds each in between every exercise should be taken.
  • Active rest is a state when you don’t completely stop working but just go for a slower routine like a jog or “marching in place”.
  • Make sure that you do a warm-up and stretch all your muscles before jumping into any routine.
  • Include a variety of exercises for a short span instead of doing just one type.

Isometric Training

In an isometric workout, you perform a set of these five positions and hold each of them for a specific time. The circuit is repeated three times.

  • The Front Plank (45-60 seconds)
  • The Side Plank (20-30 seconds for each side)
  • The Push Up Position Hold (Maximum 1 minute)
  • The Squat Position Hold (Maximum 1 minute)
  • The Lunge Position Hold (20-30 seconds on each side)

Tabata Training

Tabata Training

The Tabata workout is perfect for people with less time on their hands. This consists of:

  • High Knee Run on the spot for 20 seconds.
  • Active rest for 10 seconds.
  • Jumping Jack for 20 seconds.
  • Active rest for 10 seconds.
  • Repeat this routine four times.

Rest for one minute and follow the next round of exercises:

  • Advanced donkey kicks for 20 seconds.
  • Active rest for 10 seconds.
  • Speed Skater for 20 seconds.
  • Active rest for 10 seconds.
  • Repeat four times.

This workout is rigorous and may be challenging, but it definitely gives great results!

Zumba

Zumba

Zumba is a dance fitness routine that finds its roots in Columbia. Slowly gaining popularity in the world of fitness, Zumba is a perfect workout for short or long intervals of time. It combines aerobics with dance routines like samba, salsa, and hip-hop. You can easily download tutorials online and get dancing.

  • Choose songs that are fun and lively.
  • Try to fit in a variety of short dances within fifteen minutes.
  • Find moves that target every muscle.
  • Go all in and practice your dance moves in full swing.

Walk

Walking

Whether on the treadmill or around the park, walking is an exercise that is underestimated but very effective. Walking at different speeds is a great workout option –

  • Posture is important. Following longer steps, keeping your shoulders down and lifting your chest up are ideal.
  • Start gradually with a speed you are comfortable in.
  • Gradually build up your velocity and keep up for a few minutes.
  • Swing your arms for momentum.
  • Sprint for a few seconds.
  • Slow down to your initial stride.

Repeating this routine for fifteen minutes can work well to maintain good health.

Antagonistic Training

Antagonistic Training

Train antagonistic muscles with short intervals for maximum benefit. People who work antagonistic pairs like biceps and triceps back-to-back gain more muscle activation than the ones who work on one set and take long breaks in between.

Here’s a regime to follow for working antagonistic pairs in fifteen minutes:

  • Dumbbells suitcase deadlift-10 reps.
  • Dumbbells reverse lunge- 5 repetitions on each side.
  • Feet Elevated Pushups- 10 reps.
  • Push up position row-5 repetitions on each side.

Things to Keep in Mind

Healthy Diet

Most abs are built not in the gym but the kitchen. Maintaining a healthy diet is the number one habit to follow. Eating a good breakfast will help you get through the day. It will keep you kick start your day with high energy levels. Increase muscle build up by consuming a high protein diet.

You can also add supplements to your diet. They provide the extra boost required to destroy your limits and truly carve the body you dream of. For some of the best pre workout powders, click on the link. They have reviewed a wide variety of them.

Working out in the morning is a good idea. According to research, people who exercise in the morning tend to be more regular than people who follow evening sessions. When training for short sessions, taking very short breaks to rest guarantee effective results!

Could Paleo Diet Be The One For You?

With the development of modern civilization, the food habits of the world have evolved. You may think it has all been for the better. Some may disagree.

The food or the diet of this modern age is under constant scrutiny. Every person has a different take on diets.

Even though the food habits vary from place to place and from person to person; there is one thing common among them.

The modern eating components are not very healthy. Lifestyles are on the brink of improvement because people are starting to realize that they need to eat healthy to live a good life in good shape.

The Diet Plans

Diet Plan

Each year comes with new trends in diets. There are so many that you will be overwhelmed.

  • Military diet
  • Mediterranean diet
  • Paleolithic diet
  • Nutrisystem diet,
  • Weight Watcher’s diet and the list goes on.

Some of them may make sense to you, some of them won’t. People to achieve two common goals, i.e. losing weight and attaining healthy heart and body, follow them all.

Over the last few years, some of the diet plans have left a mark in the world; a few because of their efficiency and more because of their peculiarity.

The Origin of Paleo Diet

paleo diet origin

Paleolithic diet was made popular in 2002 because of a book that was written by Loren Cordain. But the idea began way back in 1975.

The actual trend was set in this decade. It was one of the most popular diets of the year 2012. It was also the most searched in 2013.

What is The Actual Diet?

Paleo Diet

The basic principle of the Paleo diet is to eat like the people would have eaten in the Paleolithic age.

Paleo is Greek for stone, and that is why the other names for this diet are the stone-age diet and the caveman diet. There are many restrictions in this food plan.

There are no particular exercises to follow or specific foods to eat. The idea is to lose weight in a natural way.

Some guidelines for the diet:

You get to eat only the foods that a stone-age man could have hunted or gathered.

Not only do you have to avoid processed foods, but also grains, dairy, and refined sugar; since there wasn’t agriculture during the Paleolithic times.

The diet is supposed to be high in proteins and low in carbohydrates.

The transition has to be gradual since you are not used to such foods.

You don’t need to keep track of your calories

How Can You Start The Weight Loss?

weight loss

Before following any diet, you need to be aware of its consequences on your lifestyle. The Paleo diet particularly needs a careful examination of your current food habits among other things.

Here are the pre-steps you need to take

  • Set your priorities straight
  • Make a plan with the help of expert advice
  • Find a person to do it with you
  • Give incentives to yourself

For The Overall Benefit

weight loss goals

There is no point in starting a diet if you are going to give up. So, set realistic goals. Don’t eliminate the foods that you are used to all at once.

Do the diet for the right reasons. Keep in mind that it is better to have a healthy and fit body than a thin one.

Weight Loss

Obesity affects a lot of the world’s population. Paleolithic diet has been popularized as a method to lose weight.

Keeping your food simple has many benefits including weight loss. The Paleo diet is a good way to shed off those extra kilos.

The lack of processed foods in the diet is what makes it very effective. The natural components of a Paleo meal keep your heart healthy.

The amount weight loss differs from person to person. The trick is to stick to a plan and balance your modern lifestyle with ancient eating habits.

The Rule Of Move About

The Paleo diet is incomplete without enough exercise. The lifestyle of our ancestors was not sedentary, and this is the part that needs attention.

You need to keep moving around the whole day if you want to lose weight with this diet. Crash exercising will not do. Experts advise any light movements throughout the day.

High-intensity workouts a few hours a week and lazing about the rest of the time will never do.

Transform Your Body

change your life

A fitter and better-looking body is not acquired in a day. With Paleolithic diet, you need to have a lot of determination and passion.

The people who have tested its worth give a lot of good reviews. There are restrictions, but you can fix you own targets, and you do not have to follow blindly any new trend.

Use the resources available to you. Get to know your body and get enough sleep. Don’t let the real purpose get lost behind all the weight loss diets.

4 tips to lose weight faster and healthier

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If you are stuck in the weight-loss regime without any successful result, then the following tips can help you. These are extremely effective in losing your weight.

1. Drink more fluids

Your stomach recognized the fullness of the stomach by the volume of food you consume; not the amount of calories. So, consume water and other fluids to keep calorie intake low. You can try drinking 12-16 ounces of water about 10-15 minutes before your meal. This way your body will be full and will intake less calories. You must drink at least 125 ounces of water every day.

2. Use hands for measuring portions

You can use your hands to control the portions of food you take. You should consume about a palm-sized portion of protein at each meal. Get a fist full of high fiber carbohydrates like brown rice, quinoa, oats, etc. for the main meals. You should have two fists full of vegetables for each meal.

3. Eat nutrient dense food

Eat food that have high amount of nutrient, rather than calorie. For example, a serving of pasta contains 200 calories, whereas, a serving of spaghetti squash contains 31 calories. So, having spaghetti squash for dinner is a far better option than having pasta. This way you can replace a number for foods; for example cauliflower instead of potatoes; yogurt instead of sour cream; egg whites instead of eggs, etc.

4. Stop drinking calories

Don’t drink soda, sweet tea or creamer. Instead, you can use some low-calorie flavorings on your drink. Stop drinking carbonated drinks.
These tips are very useful. At the beginning you might find it hard to replace your food habits. But you will soon get used to it if you are determined about losing weight.

5 ab workouts that you should do every morning

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Abs are a major concern for many people. They find it very hard to maintain their ab in good shape. Here are some awesome workouts that you must do every morning.

The Single-Leg Stretch

The Single-Leg Stretch

First lie back with your knees bent. Lift up your head and shoulders and curl in your chin towards your chest. Inhale while you bring your left knee toward your chest. Do this by placing your left hand on your ankle and the right hand on your knee. Lift the right leg about 45 from the floor. Now switch the legs by extending your left leg and holding your right leg to your chest. Switch your hand positions every time you switch your legs. Do this 5 or 10 times on each side.

Ballet Twist

Ballet Twist

Sit on the floor and extend your legs. Press them firmly. Lean back 45 degrees from the hips. Bring both your arms overhead keeping your abs engaged. Now twist your torso slowly to the right, by placing the right arm on the mat. Keep your left arm overhead for 3 seconds. Repeat it keeping your left arm, butt and heels on the floor. You must contract your abs in order to support your spine. Keep on alternating sides. Do 2 sets of 6 to 8 reps on either side.

The Cobra

The Cobra

Lie face down on the floor with your palms close to your chest. Lift your head, shoulders and chest off the floor. Pull your shoulder blades down and together. Hold for 2 counts and then lower your back down. Repeat this 8 to 10 times. For variation, you can try lifting your hips and thighs off the floor.

Opposite arms and legs raise

Opposite arms and legs raise

Align your knees under your hips and your wrists under your shoulders. Raise your left arm to shoulder height and left leg to hip height. Hold there for a few seconds; reach forward with your fingers and back with your heels. Repeat it on the opposite side. Repeat this 15 to 20 times by alternating sides.

The Hundred

The Hundred

Sit on the mat tall with your knees bent by your chest and hands at either side. Lie down with your knees bent and your palms facing down. Exhale and raise your head and shoulders from the mat. Pump your arm 6 inches up and down vigorously. Inhale for 5 pumps and then exhale for 5 pumps. Curl your chin towards your chest every time you do it. Do this for 100 pumps.

These workouts will work like wonders for your abs. Try these every morning and you will notice significant change after the first week!

3 amazing fat burning workout routines

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There are many kinds of workout to reduce those unwanted fat in your body. The following fat burning workout routines have been tested and are very effective.

Rope jumping

Rope jumping

Hold the end of the ropes on each hand and place the ropes behind you. Raise your hands and bring the rope up, over your head and towards the ground. Then jump. Find a good pace and maintain it. Rope jumping is very good for coordination, and burning fat. A person weighing 150lb can lose up to 350 calories jumping rope for 30 minutes.

Treadmill

Treadmill

First do a 5 minutes warm up on the highest incline. Run 8 miles per hour fro 30 minutes. A person weighing 150lb can burn more than 450 calories of fat. You should maintain your proper posture as you run. You can adjust the elevation during exercise.

Pull ups

Pull ups

Hold the bar with both hands spaced out at a distance. Bring your torso back around 30 degrees by creating curvature on your lower back and sticking your chest out. This will be the starting position. Then pull your torso up until the bar touches the upper chest by drawing the shoulders and the upper arms down and back. Exhale while doing so. Reach a full contracted position. After a second on that position, inhale and lower your torso back to where you started. Repeat these a number of times.

These workout routines will give you quick results. But make sure you do it regularly. First start slow, then once you get used to the routine you can pace yourself up.