Lack of time is probably on your list of reasons for not working out. But you can work your entire body anywhere with just two moves and 15 minutes.
The trick: Performing a classic lower-body move and a classic upper-body move with your feet elevated. “It instantly increases the level of difficulty of each exercise,” says Men’s Health fitness director BJ Gaddour.
When paired together, these two moves will help you build muscle all over. But if you perform them over and over again (as shown in the video above) for 15 minutes straight, you’ll elevate your heart rate, rev your metabolism, and crush an insane amount of calories, too.
You’ll start with the rear-foot-elevated split squat to hammer the largest muscles in your lower body. It’s more difficult than a regular split squat because your front leg, hip, and glute take on the bulk of the work. It also tests your stability since you’re standing on one leg. That means your torso must fight to stay upright with each rep, says Gaddour.
Related: 15-Min Workout: 4 Barbell Exercises For Bigger Biceps And Triceps
Next, you’ll hit major muscle groups in your upper body with the decline pushup. “Having your feet on a bench, box, or step increases the amount of your body weight your shoulders and chest have to lift,” he explains. “And since the move’s difficulty increases with the height of your feet, your core must stay activated to maintain a straight line from your head to your heels the entire time.”
Try 1 round as a fat-frying finisher, or brave 5 total rounds for a 15-minute workout. Just be careful not to slip on your own sweat.
By: Kelsey Cannon