Fat lossProgram design

Burn Fat in 15 minutes and Prolong Your Life as Well!

A study published in The Lancet monitored 416,175 men and women from 1996 to 2008 and found that the group that exercised only 15 minutes a day,  (about 90 minutes a week) had a 14% reduced risk of all-cause mortality and a 3 year longer life expectancy.

So what are you waiting for?

Here’s a quick workout you can do at home in 15 minutes.

Warm Up

  • March – knees high 30 seconds
  • Jumping Jacks – 30 seconds
  • Jump Rope – 30 seconds
  • Hop side to side – 30 seconds

Perform the group of exercises as a circuit.  Do as many reps as you can in 60 seconds. Finish the circuit, rest 30-60 seconds and repeat.

Cool Down and stretch before you call it quits.

Medicine Ball Slams

Hold a ball over your head and stand with your feet shoulder-width apart. While keeping your elbows slightly bent, explosively lift the ball up and then slam it to the floor in front of you. Grab the ball on the rebound and repeat.

Air Squat to bench

Stand with your feet shoulder-width apart. Keeping your chest up, bend your knees and lower your bum until it touches the bench/chair. Try not to let your knees extend over your toes. Return to a standing position.


Do the Push-ups against the wall or with hands on a bench if you aren’t ready to do a full push-up on the floor.

Mountain Climbers

  • Start in a straight arm plank position
  • With a straight body line, step in towards the hands with one foot
  • Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward).
  • Progress this exercise so that it is done quickly.

Climb the Stairs

When you’re ready for more of a challenge, grap a set of dumbbells and hold them at your side as you climb.

Reverse Crunch

Lie on your back, lift legs so they are perpendicular to the floor, hands on the floor at your sides. From here raise your tailbone up off the ground and slowly bring back to starting position.