02 Sep Fitness on the go: Great 15-minute workout (calorie burning)

A total full body, fast-paced circuit workout with high repetitions is a good way to get the most out of your time in a workout.
I’ve written on my At Home Fitness blog several times that even short workouts can be better than not doing any exercise at all.
If you have a program designed where you normally do 45- or 60-minute workouts, but have hit a busy stretch where you only have limited time, then do shorter workouts.
Now, if you really want to maximize your exercise results in a short time, here’s a great 15-minute workout for calorie burning.
15-minute Calorie burning circuit:
1. Deadlifts – Using dumbbells (or a standard barbell if you have it) do 6-8 reps. Stand with your feet shoulder-width apart, bend and pick up the dumbbells (or bar) while keeping your back as straight as possible.
Power the weight up using your thighs and back, while keeping your shoulders and elbows locked and the back straight. Once you’re standing straight up, pause for a second, lower weights to floor and repeat.
2. Chinups – Go straight to the chinup bar without taking a break and with an overhand grip (palms facing away) grab bar. Perform 6-8 reps.
If you’re unable to do a chinup, some machines provide assisted chinups or you can use a lat pulldown machine instead.
* Take a 30- or 60-second break between Deadlift/chinup circuit and repeat 2 or 3 times.
3. Pushups – Perform 15-20 pushups, keeping back straight and hands shoulder width apart.
4. Dumbbell lunge – Without taking a break, switch to dumbbell lunges. Stand with feet shoulder width apart and hold dumbbells at your side. Step forward with right leg and lower until other knee comes close to touching the floor. Rapidly power back up to starting position, repeat movement with other leg. Do 8-12 reps.
* Take a 30- or 60-second break between Deadlift/chinup circuit and repeat 2 or 3 times.
If your 15 minutes is not up yet, keep alternating with 1-2 and 3-4 circuits until time is completed.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com