Workout

Determined to get fit? Struggling to balance a regular exercise regime with the demands of a hectic lifestyle? Our resident fitness trainer, Sam Cranny-Evans is back with more of his awesome advice. This week he explains how to get fit in 15 minutes….

 
Times are hard, right?
Money is scarce, good food is expensive and most gyms demand that you sign an annoyingly long contract which far exceeds the limit of your interest in fitness. So how do you get fit in the modern world? You could join the collection of masochists you see running along the pavement late in the evening, through wind and rain, dodging puddles and traffic. You could join a gym, wobble up and down on a cross trainer for a while, watch the TV and leave feeling a little unsatisfied. Or you could spend 15 minutes in the comfort of your own home and perform a focused, fat burning, muscle toning, weight loss workout three times a week and change your life!

How

Let me introduce you to the “Tabata.” This system of training is based entirely on bodyweight exercises, performed in a specific fashion for 15 minutes. The skill level remains low and the fat burning potential is huge!
Take these four exercises; the burpee, squat, press up and sit up. Now each of these are safe and great for fitness,  and they fit in to a Tabata like this:
Burpees (see below): 3 x 30 second sets with a 10 second rest in between each set.
1 minute rest

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Squats (see below): 3 x 30 second sets with a 10 second rest in between.
1 minute rest

Woman-Squat

Press ups (see below): 3 x 30 second sets with a 10 second rest in between.
1 minute rest
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Sit ups (see below): 3 x 30 second sets with a 10 second rest in between.
1 minute rest

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And finally:
Burpees: 3 x 30 second sets with a 10 second rest in between.
If you can get through this, I guarantee you will be mentally and physically exhausted. A lie down will be in order – possibly even a nap, but you have to resist! Go for a gentle jog or a fast walk, and let your body recover. This system will force your body to burn calories at a higher rate for up to 48 hours, rapidly improve your metabolism and over time, make you a much healthier and happier individual.
Use this programme four days a week to get your life back on track, and head in to 2014 with power, strength and a positive attitude! Combine it with the dietary advice which will follow in future articles and you are guaranteed results.
We have one life, be fit or it!
For more of Sam’s health and fitness advice, visit his website, or check out his Facebook page.