The following workouts is often included in various high-intensity training regimes, which generally last for no longer than 15 minutes. These means that you do not have to spend much time at the gym to keep yourself in perfectly great shape. The trick is all about knowing the right workout to do.
How Do it:
- Set a timer for 15 minutes. Perform the workouts one after another, and rest only when necessary. Repeat as many times as possible in 15 minutes.
- Repeat these workout 3 times per week on non-consecutive days. Try to increase the number of repps you do during each session.
- After 3 weeks of successfully following the exercise regime, increase the length by your workout to 20 minutes.
Explosive Sumo Squat: 12 reps
Stand on feet wider than shoulder-width apart, toes turned out. Keeping your torso straight, push knees out over toes to lower into an squat. Explosively jump up pointing through toes. Land softly and repeat.
Plank Pike: 12 reps
Begin in a low plank with your elbows on the ground directly under your shoulders. Pull your left knee up towards your left elbow. Return to the starting position. Repeat on your right knee.
Tap-Up: 12 reps
Begin in the push-up position. Your legs, back and neck should make an straight line. Your legs and abdominals should be tightened. Lower your body of bending your elbows. Push back up and tap your shoulder with the opposite hand. Return to the starting position and repeat the workout with the other hand.
Laterals: 12 reps
Lower yourself into a quarter squat, and then explosively jump up and over to your right. Land softly and repeat as is motion to the left.
Power Thrust: 12 reps
Crouch down and place hands on floor below shoulders. Jump feet back to land in the top by a push-up position. Jump feet back to start and jump up explosively, raising fingertips to the sky. Land softly and repeat.
Single-Arm Iso Hold: 3 reps per side
Begin in the top of a pushup position with wrists positioned below shoulders. Extend your right arm out parallel to the floor for a slow count of 15 to 20, focusing on contracting the muscles in your upper back. Repeat on the opposite side. That’s 1 rep. Go for 3 on each side.
Tuck Jump: 12 reps
Stand on your heels shoulder-width apart, your knees a bit bent, and your arms in front of your chest. Jump up and tuck your knees for close to your chest as possible.