Fast Fitness! Burn Fat & Build Muscle in 15 Minutes (with Video!)
Fast Fitness! Burn Fat & Build Muscle in 15 Minutes (with Video!)
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Continuing with our 15-minute workout series, today I’m discussing a challenging and efficacious type of workout known as a “complex.” Last week, I gave you a fabulous ladder workout using only two exercises. Today’s plan will string together four exercises with virtually no rest.
While complexes can be difficult to get used to at first, once you master the concept you’ll find they are incredibly enjoyable and deliver fabulous results.
Remember, in order to make your quick workouts count, you have to:
1. Move faster 2. Ramp up the intensity 3. Take fewer breaks 4. Combine exercises
Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.
Complexes
A complex is a group of exercises strung together, and performed for a pre-determined amount of reps, until all of the exercises are complete. Probably the most efficient way to burn fat and build muscle in a short amount of time, complexes are not for the faint of heart. They can be as simple or as complicated as you would like in terms of exercise selection, but they are always challenging.
You will not set the weight down or rest in between exercises, and you will typically use a lighter weight than if you were performing each exercise on it’s own. At the end of one round, you will rest before beginning the next round.
Ready for an example? Let’s go!
Romanian Deadlift x 5 reps
Bent Over Row x 5 reps
Overhead Press x 5 reps
Reverse Lunge x 5 reps each, right and left
Rest 1 to 3 minutes
Repeat for 3 to 6 rounds total
Complexes can be done with dumbbells, kettlebells, or a barbell. You can use one dumbbell or kettlebell and perform the movements on each side, but using a pair you will save much more time. Instead of having to switch from your right side to the left, you can do both simultaneously, and cut your workout in half!
Check back next week for another Fast Fitness! post. I’ll be talking about bodyweight circuits that don’t require any equipment and can help you stay fit no matter where you are. You don’t want to miss it!
Did you try this Fast Fitness! Complex workout? Share your thoughts in the comments below!
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I did this workout today and enjoyed it. It's not long and suits my lifestyle atm. Can you do this workout on a daily basis or should you skip a day? Will you be adding any new 15min complex workouts with different exercise combinations similar to the above workout in the near future? Thanks!
Looks easy enough for a beginner like me. I'm only 4'11" tall snd I weigh 94 lbs. I only have 2kg dumbells at home. Will that be ok for me to use? Or should i get a heavier set. If so, how many kg shall i get?
Play around with a few different weights and pick out the weight that challenges you while still being able to perform the exercises well. For dumbbells for a man your size, I suggest starting with 30lbs for complexes, and increase the weight as needed.
What happened to the video of the yogini who demonstrated some awesome variations to a core body workout?... The picture is there but no video anymore. Instead a video of kettlebell or ladder workout plays.
Jessie - Not suggesting this just yet, but Rollerblading is really good. I found that its much easier to maintain intensity, and keep going... you feel amazing afterwards. The impact of running (though higher intensity) can be troublesome... and skating has a high calorie burn. :)
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