The 15-minute, Fat-burning Workout for Busy Guys

By Pete Williams, C.P.T., Men's Journal

A middle-aged guy takes his shirt off and looks in the mirror. What does he see?

That’s not the beginning of a joke, although what he sees might be funny if it weren’t so sad. He sees a blubbery body, aka the “dad bod”—the result of too much deskwork, too little sleep, and too little time to do anything else. It’s all the product of mid-career pressures, a sedentary lifestyle, poor nutrition, and (often) dedicated fatherhood.

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Most guys respond to a suddenly doughy midsection (if they do at all) by purchasing an overpriced, hamster-wheel piece of equipment that soon becomes an expensive clothes-drying rack. Or they pull on some running shoes and head outside for a jog. Either way they’re determined to shed some pounds and get in shape through cardio training.

This is a bad plan.

For starters, most guys’ hips are so locked down from inactivity. Consequently, pounding the pavement with improver movement patterns will only set them up for more muscle dysfunction and pain. Plus, a slow jog—aka “slog”—won’t burn fat or create a lean physique.

The good news: You don’t need to become a gym monster to lose weight or burn fat. Instead, you need to commit to some short, high-intensity workouts that burn calories while also improving your mobility.

The 15-minute Fat-burning Workout: How It Works

[post_ads]In this 15-minute fat-burning workout for busy guys, we’re going to push hard to create “pillar strength,” open up those tight hips, and get a much-needed cardio benefit. (Trust us: It’ll be far more effective than jogging.)

We’ve designed this workout by alternating lower-body and upper-body movements, or pushing and pulling exercises. By switching around your muscle groups, you won’t tire out any specific muscles at the same time. That way you can take shorter rest intervals between exercises, push your cardiovascular system harder, and make the most of your time.

Do this workout as a circuit. Perform all six of the exercises consecutively, without rest. Do two rounds total (or three, if you have the time and energy) first thing in the morning, and you’ll start to burn fat—and feel a sense of accomplishment before your chaotic day.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.



1

Cat/Cow

Why It Works: If you only have 15 minutes, you’ll likely want to jump right into the program—which is especially dangerous for de-conditioned guys. Dedicate just a few moments to this familiar compound yoga move that improves shoulder and spine flexibility. It’s the perfect move to ease into this routine, and to give you a breather in rounds two (and, optionally, three) of the circuit.

How to Do It: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.

Prescription: 10 reps of each

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2

Squat Jumps

Why It Works: This works the hips, knees, and ankles—the so-called triple flexion response that creates power in your jump—while also providing a cardio effect. Developing triple flexion will help with your running form (if you still insist on going jogging at some point).

How to Do It: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes. After holding this position for two seconds, jump vertically. Pull your toes to your shins in midair to prepare for landing. Be sure to land softly, with the hips back and down.

Prescription: 10 reps



3

Lateral Bound

Why It Works: This builds lateral power in your legs and challenges the hamstrings while boosting your heart rate.

How to Do It: [post_ads]Stand on your right leg, with your left foot off the ground. Squat slightly on your right leg and use your leg and glute to jump laterally (to the left). Land on the opposite leg, maintaining balance. Hold for three seconds. Repeat to the other side.

Prescription: 10 reps per side



4

Burpee

Why It Works: This total-body exercise gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout.

How to Do It: From a standing position, squat, place you hands on the ground, and “jump” your feet out into a pushup position. Perform a pushup, and then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.

Prescription: 10 reps

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5

Mountain Climber

Why It Works: Sure, you’re gassed from those burpees. But we’re going to stay on the ground and continue pushing the cardio with mountain climbers, which develop the hip flexors and abs.

How to Do It: This movement mimics mountain climbing. Think of the ground as your mountain. Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to their corresponding arms and keep your hips down for the entire motion.

Prescription: 30 reps per side

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6

V-sit Crunch

Why It Works: This challenges your abs further after the mountain climbers while giving you a minor breather. Even if your abs are buried deep under that beer belly, this will help with your core strength.

How to Do It: Begin on your back with hands extended over your head. Lift your legs and crunch up at the same time, forming your body into the shape of a “V.” (Make sure you do both at the same time. By doing one ahead of the other, you sacrifice a lot of this movement’s effectiveness.) Exhale as you lift your legs, and crunch and inhale as you return to the starting position.

Prescription: 15 reps


See more at: Men's Journal