Quick High Intensity Workouts

by John Bauer – December 19, 2015

When you are pressed for time to exercise

One of the top reasons people give for not exercising is that they are so busy they cannot find the time. I have discussed potential solutions to the issue in these previous posts on and . Today I am linking to an article posted by Dr. Joe Mercola on  which features 6  fifteen minute workouts, a 12 minute workout and a 7 minute workout.

Many of these are bodyweight based and require no extra equipment while a few require just a single set of dumbbells. The ones which consist of bodyweight exercises are especially useful when traveling or at trying to squeeze in a quick workout at home.

Six fifteen minute routines by top trainers

The article details six routines by top fitness trainers as posted at . These are the six routines from the article, without the detailed descriptions:

1. 3 Bodyweight Moves to Build Strength –  Benjamin Wegman, trainer at The Fhitting Room in New York City 2. 5 Rounds of 5 Moves to Spike Your Heart Rate –  Adam Rosante, NYC-based trainer, founder of The People’s Bootcamp and author of “The 30-Second Body” 3. The Countdown Workout – Astrid Swan, celebrity trainer based in Los Angeles 4. The Ultimate Stair Workout –  Rob Sulaver, founder of Bandana Training 5. The Quick Gym Workout –  Tim Hartwig, L.A.-based trainer who has worked with Sloan Stephens and Antonio Brown 6. A Total-Body Dumbbell Workout –  Brett Hoebel, former trainer on NBC’s The Biggest Loser and creator of The 20 Minute Body

There are detailed instructions in the linked article as well as a reference to the original published article.

Twelve minutes of High Intensity Interval Training

The linked article also details a 12 minute, two-part high intensity interval workout taken from  which was developed by Farouk Houssein, trainer from The Fhitting Room in New York City . This routine features two different types of exercise protocol in the same session.

The first is a classic 4 minute Tabata high intensity interval session done with alternating sets of tuckups and burpees. The second part of the workout is an 8 minute  circuit training full body workout consisting of repeated consecutive sets of the following exercises: Dumbbell Thrusters,  Renegade Row with Pushup, and Jumping Alternating Lunges.

The second phase may be a little advanced for beginning exercisers, substitute exercises can be found at the Exercise Library page on one of my favorite exercise and fitness websites, . Just see what the main muscles are associated with the exercise and then look under those muscles for ideas on alternates which also engage them.

A seven minute twelve exercise HIIT circuit – bodyweight and a chair

Finally, the linked article details a seven  minute 12 exercise circuit designed by Brett Klika, C.S.C.S., B.S., and Chris Jordan, M.S., C.S.C.S, NSCA-CPT, ACSM HFS/APT and published in an article in the . The twelve exercises are shown in the graphic at the top of this post, and the only extra equipment needed is a wall and a chair.

Make no mistake – this routine is intense for only one circuit! This is due to the fact that you do each successive exercise for 30 seconds with only 10 seconds of rest in between. Total six minutes of exercise and about 1 minute and 20 seconds of rest intervals.

Summary

There is always time to exercise – it is just a matter of you deciding you will find a way to get it done. The graphic below says it all!

Enjoy the article.

John Bauer