In 2013, 62.1% of adults were found to be either overweight or obese, according to the Health Survey for England. This is an alarming statistic, which is only going to get worse unless the general population seriously change their lifestyles.
Everybody knows that exercise is an essential factor for achieving and maintaining a healthy bodyweight, but what is stopping over 60% of adults from engaging in some form of exercise program?
Not enough time in the day?
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The number of times where I have been talking to somebody who tells me that they want to “lose weight and get in shape” but “don’t have the time” is simply astounding, and more than extremely frustrating, because as far as I am concerned, not having sufficient time is a completely unacceptable excuse.
The reason I say this is because, unless you are training to take part in the next Mr Olympia, or striving to set the new world bench press record, you do not need to spend a stupendous amount of time in the gym.
Personally speaking, over the years I have found my golden training duration to range from 45-55 minutes, but everybody will have their own preference.
In this piece I have outlined two workouts which can be completed in under 15 minutes.
Equipment free superset routine – home workout
The first workout below is an effective whole-body routine which does not require any equipment, so can be performed virtually anywhere and is suitable for both novices and intermediates alike.
There are 8 exercises split into 4 pairs, and should all be completed at high intensity. Each pair is performed as a superset (i.e. back to back), doing each individual exercise for 20-30 seconds, after both have been completed, rest for 20-30 seconds, (shorter rests = greater intensity) repeat 2 more times then proceed through the rest of the routine in the same manner.
– Mountain climbers
– Bicycle crunches
– Tricep dips (will require a step, bench or chair)
The above routine is best suited for home, due to the lack of equipment required, if you find yourself in the gym and want to blast out a high intensity workout in under 15 minutes, the routine outlined below is a personal favourite of mine.
Superset routine – gym workout
Like the routine above, this involves supersets, so each exercise should be performed back to back, with a short-moderate rest inbetween (30-60 seconds) for 3 sets.
There is a degree of flexibility to this routine, for example, instead of doing a barbell bench press, you may decide to do a dumbbell bench press, or machine chest press, or instead of doing barbell curls, you may decide to do dumbbell seated curls, it is up to you.
Note: as this routine involves supersets, it may not be possible to complete if the gym is busy, in that case, just do one exercise at a time, with minimal rest periods to maintain a high intensity.
Barbell squats: 12-15 reps
Stiff leg deadlifts: 10-12 reps
Bench press: 12-15 reps
Barbell rows: 12-15 reps
Military press: 10-15 reps
Lateral raises: 8-12 reps
Barbell curls: 12-15 reps
Tricep extensions (single or double arm): 12-15 reps
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