Workouts

15-Minute Fat Burners

Give your metabolism a boost on even your biggest days with these high-intensity conditioning plans.

Jessica Sander

Group fitness manager and personal trainer at Chelsea Piers Sports Center, New York

Her Routine

"This workout is designed to challenge and improve your overall stability, with a particular focus on the core," Sander says. The payoff: You'll gain more control over all your movements, in and out of the gym. You'll need a Bosu, a pair of eight- to 12-pound dumbbells, and a medicine ball. Do the five-minute circuit three times, resting 30 seconds between each round. 

Round 1

Cardio

  • Bosu burpee: Stand holding Bosu, then squat, placing soft side on floor. Jump feet behind you, then back to center, lifting Bosu overhead. Repeat for 1 minute. 
  • Moutain climber: Hold Bosu with soft side on floor; repeat for 1 minute. 

Strength

  • Squat/curl: Stand on soft side of Bosu, holding dumbbells. Squat while curling weights to shoulders. Stand up; repeat for 1 minute. 
  • Pushup: Hold on to Bosu with soft side on floor. Keep shoulders over wrists and spine stable. Continue for 1 minute. 

Core

  • Crunch with medicine ball balance: Lie faceup with knees bent 90 degrees, shins parallel to floor. Crunch up, balancing medicine ball on shins, then lower upper body back down to floor. Repeat, this time grabbing medicine ball and lowering it behind head. Continue for 1 minute. 

Round 2

Cardio

  • Same as Round 1.

Strength

  • Stationary lunge with one-arm overhead press: Stand with right food on Bosu, left leg on floor, holding dumbbell in left hand. Lower into a lunge, bending knees 90 degrees. Holding lunge, press dumbbell over left shoulder. Lower weight and stand up, keeping right foot on Bosu. Continue for 1 minute; switch sides and repeat. 

Core

  • V-situp with medicine ball trunk rotation: Lie faceup on floor with medicine ball on chest. Lift upper body off floor while drawing feet toward ceiling, creating a V shape with your body, or do knee-ins. Rotate torso right and left, then return to center and back to starting position. Continue for 1 minute. 

Round 3

Cardio

  • Same as Round 1.

Strength

  • Bosu bridge: Lie faceup on floor with both feet on soft side of Bosu. Lift hips, trying your best to keep them even; lower back toward floor and repeat for 1 minute. 
  • Bentover row with triceps kickback: Stand on the soft side of the Bosu holding a dumbbell in each hand. Lower torso about 45 degrees toward the floor. Retract shoulder blades and draw elbows toward sides. From here, extend arms into a triceps kickback. Bend elbows back toward sides, then return to start. Repeat for 1 minute. 

Core

  • V-situp with ball: Start in a V-sit postion with the medicine ball on your chest. Scissor legs, weaving the medicine ball past thighs in a figure-eight shape. Continue for 1 mintue. 

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