Using Quick Workouts to Get In Shape

New research has shown us that one can get into incredible shape without spending hours in the gym.

Research: 8 overweight young adults were measured on consecutive mornings following one of two protocols: The first group of men followed a single one-set training protocol, and the second group of mean followed a three-set whole body protocol.

Result: Resting energy expenditure was significantly elevated equally for both protocols, meaning that a 15 minutes single-set routine was just as effective for boosting one’s metabolic rate as the longer, three-set option.

Short, intense workouts have grown in popularity over the past few years because they:

• Help you get more work done in a shorter period of time
• There is more research supporting this kind of activity
• Allows you to conveniently schedule workouts around a busy schedule
• Pushes you harder within each workout, leading to faster results
• They are more fun to perform then longer workouts

Over the years, I’ve published many 15 minute workouts on my main blog, ShahTraining.com. Here is one of my favorite bodyweight workouts:

2 minute interval:

• Pullups, 5 reps
• Pushups, 10 reps
• Bodyweight Squat, 20 reps

1 minute rest

How to do it: This workout is SUPER simple. Set an interval timer for a 2 minute work period, and a 1 minute rest period. During your work period, perform as many rounds as possible of pullups, pushups, and squats.

Stop at 2 minutes, then rest for 1 minute. In the next round, restart with pullups, and continue. Perform a total of 5 rounds. This workout will take you a mere 15 minutes. In that short span of time, you’ll have perform hundreds of repetitions, and will be drenched in sweat.

A FULL Program

If you need a FULL bodyweight training program, then I recommend Ultimate Gymless Workout. Check it out here: Ultimate Gymless Workout