Swift 15-minute Exercise Routine Claimed to Burn Belly Fat as Effectively as Running a 5K, According to a Trainer
Quick Solution to 5K Prep: A 15-Minute Fat-Burning Blast
Want to torch calories without spending hours training for a 5K? You're in luck! Personal trainer and health coach, Courtney Kuenn, discloses a 15-minute workout from Endeavor Health Fitness and Wellness Center that rivals the fat-burning capabilities of a 5K run!
This high-intensity workout pushes your body to the max within a short period, straightening out your metabolic demand. A 5K typically burns 250 to 400 calories, depending on your pace and weight, and primarily activates the aerobic energy system. However, this 15-minute workout is designed with compound, total-body movements that maximize calorie burn and fat oxidation.
The best part? You can do this workout from the comfort of your own home gym! No more battling chilly morning air or sweltering summer heat.
Your 15-Minute Fat-Blasting Routine
Get ready to sweat as you complete three rounds of five explosive exercises, each lasting 40 seconds with a 10-second transition period between them. The maximum rest period between each round is 30 seconds.
Dumbbell Thrusters (Strength + Cardio Metabolic Resistance)
- Stand tall with your feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder level, palms facing in.
- Bend your knees and press your hips back, lowering into a squat.
- Push through your heels, exploding out of the squat, and extending your legs as you press the dumbbells overhead in a smooth motion.
- Lower the weights to shoulder level, and return to a squat.
Burpee to Broad Jump (Plyometrics + HIIT Explosive Conditioning)
- Start tall, arms by your sides.
- Lower into a squat and place your hands on the ground.
- Jump your feet back into a high plank.
- Execute a pushup.
- Jump your feet back to your hands.
- From a low squat, explode into a broad jump, landing softly with bent knees.
Dumbbell Renegade Rows (Core + Upper Body Strength Resistance Circuit)
- Assume a high plank, holding a dumbbell in each hand.
- Keep your core tight and body straight.
- Row the left dumbbell towards your ribs, keeping your elbow close to your body.
- Lower the dumbbell under control.
- Repeat on the right side, continuously alternating.
Jump Squats (Lower Body Power Plyometric or MRT)
- Stand tall with your feet shoulder-width apart.
- Descend into a deep squat, keeping your chest tall.
- Jump up, using your arms for momentum.
- Land softly, immediately lowering into the next squat.
Mountain Climbers (HIIT Core/Conditioning Cardio HIIT)
- Begin in a high plank, hands under your shoulders and body straight.
- Activate your core, driving your left knee to your chest.
- Quickly switch legs, bringing your right knee to your chest.
- Continue alternating at a quick pace.
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- The 15-minute workout from Endeavor Health Fitness and Wellness Center, designed to equal the fat-burning capabilities of a 5K run, involves a series of high-intensity exercises that increase metabolic demand and maximize calorie burn.
- This routine involves three rounds of five explosive exercises that include Dumbbell Thrusters, Burpee to Broad Jump, Dumbbell Renegade Rows, Jump Squats, and Mountain Climbers, each lasting 40 seconds with a 10-second transition period between them.
- By following this workout from the comfort of your home gym, you can bond with science and the health-and-wellness community, as this workout is influenced by the principles of fitness, exercise, and workout science that promote overall health and well-being.
