The 15-minute workout that burns calories for 72 hours

Any time, any where

This circuit requires no special tools and very little space. The super-slow training tempo (six seconds up and six seconds down) increases the challenge and makes up for not incorporating weights into the workout.

Resting energy expenditure (REE)

REE accounts for up to 75 percent of your daily calorie burn, and research shows that a one-set, full body circuit is as effective in boosting resting energy expenditure for up to 72 hours post-exercise as a three-set, 35-minute session.

If you can increase your REE, you will accelerate your weight loss goals. Strength training is a fundamental component of increasing your REE because it increases calorie burn days after your session is complete, something aerobic training alone can’t do.

Using slow-tempo training results in greater protein synthesis (that means more calories burned) when compared to normal tempo training, so taking it slow is the best way to increase the intensity of this circuit since you can’t adjust weights like you would at the gym.

Getting started

The workout: Complete just one set of these seven exercises and you’re done!

Rest: 30 seconds between each exercise.

Tempo: Count six seconds to push/pull (concentric) and six seconds to lower/stretch (eccentric) while performing each of the exercises below.

1. Push-ups (5-10 reps)

Start in a straight-arm plank position with your hands under your shoulders. Keeping your body stiff as a board, lower yourself until your elbows are bent at 90 degrees. Push through your palms to get yourself back up to the starting position and repeat.

Tip: Do this from your knees if you find the full push up too difficult.

2. Plank reps (8-12 reps)

Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Draw your hips up as high as you can, pause at the top and slowly return to the plank position and repeat.

Tip: Keep your abs drawn in during each repetition to activate your deep core muscles.

3. Bird-dog extensions (10 cross-body reps each side)

Begin in a table-top position with your palms under your shoulders and your knees under your hips. Perform 10 repetitions across the body by connecting your right elbow to left knee and extending both limbs out until they are parallel with your torso. Repeat 10 more reps with your left arm and right leg.

Tip: When you’re fully extended, visualize the squeeze of all the muscles across the back of your body from your calves to your shoulders. 

4. Side plank and leg lift (6-10 reps each side)

Lie on your side with your forearm perpendicular to your body and one foot stacked over the other. Bridge your hip up and hold while maintaining a straight line with your body. In this position, perform 5-10 leg lifts with the leg stacked on top.

Tip: Do this from your knees if you find the full version too difficult. Make sure you keep your hips high to fully engage your obliques. 

5. Tricep dips (6-12 reps)

Sit on the edge of a bench or chair and position your hands just outside of your hips and your feet together and in front of you on the ground. Move off the bench/chair and fully extend your elbows (starting position). Keeping your hips close to the bench and your shoulders pulled back, slowly bend your elbows to 90 degrees and press back up.

Tip: Increase the difficulty of this move by moving your feet further away from the bench/chair. Always keep your hips tight to the bench to avoid shoulder strain. 

6. Prisoner stationary Lunge (8-12 reps/each side)

Intertwine your fingers behind your head with your elbows wide and set your right leg forward and left leg back. Bend your knees and hips to lower your body until your front thigh is parallel to the ground, pause and repeat for 8-12 repetitions before switching to the other side.

Tip: Imagine that a string is attached to the top of your head, pulling you up and back as you perform each lunge. 

7. Prisoner squats (8-12 reps)

Intertwine your fingers behind your head with your elbows wide and set your feet shoulder width apart. Staying as tall as possible, bend your knees and hips to sit back and lower your body until your thighs are parallel to the ground, pause and push back up to standing position.

Tip: Shift about two thirds of your bodyweight towards your heels as your squat down to parallel and look up as you push back up in order to stay tall and keep good form.

Watch the video for more about this 15-minute workout and follow the jump for five ab exercises that are wasting your time.

Alex Savva is a sought-after strength and conditioning expert whose founded two supplement brands and the Toronto fitness studio CircuitFIT. Follow Alex on twitter @MrRippedFreak.

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