When I'm pressed
for time and still
want to crank out
a good fat-loss
workout, this is
one of my favorite
methods. It's very
simple. It uses
just 3 exercises
and you'll be done
in 15 minutes, having
worked just about
EVERYTHING in your
entire body.
And
yes, it basically
destroys the excuse
that you don't have
time to get in a
good workout. Trust
me, you won't want
to (and probably
won't be able to!)
do any MORE than
15 minutes when
you give this one
a try.
Essentially,
you're going to
cycle through 3
rep sets of 3 different
exercises for 15
minutes straight...dumbell
(or barbell) bench
press, chin-ups
(or pulldowns, if
you can't do chins),
and squats (barbell
if you have a rack,
dumbell if you don't).
You'll
take NO rest in
between sets...the
only rest you get
is the time it takes
you to start the
next exercise (not
joking). This is
very focused work,
which is what makes
it so effective
for fat loss.
To
do this, you'll
need to set up an
area where you can
do these three exercises
in close proximity,
in order to minimize
rest time. If your
gym isn't set up
well for it, use
dumbell exercises
as much as possible...generally
speaking, those
are easier to relocate
equipment and work
with.
Be
very sure to use
a moderate weight
for all your exercises
here. For example,
I'm using 85 lb
dumbells for bench
press, 205 lbs on
the barbell squat
and just bodyweight
on the chins. I
could easily do
20+ reps on all
of these exercises
with those weights.
Trust
me...it'll catch
up to you...
Begin
by doing a 3 rep
set of bench press.
Then
go immediately to
chins-ups (or pulldowns...or
dumbell rows...pretty
much any good back
exercise can be
used here).
Then
go directly to barbell
squats (or any other
good leg exercise
that will be convenient
to setup and use
in this fashion).
Then
go IMMEDIATELY back
to the bench press
and keep going...and
going...and going...
You
will be cycling
through these 3
reps sets of these
3 exercises for
the full 15 minute
block of time.
And
remember, it is
absolutely CRITICAL
that you take no
rest other than
the time it takes
to get to the next
exercise. This is
what's going to
get your metabolism
cranking and place
tremendous demands
on your entire body...muscular
and cardiovascular
systems.
This
will absolutely
take away the single
most prevalent excuse
I hear when it comes
to training..."I
don't have time".
You
DO have time to
do this.
