Workout Routines

The 15 + 5 workout to build muscle and burn fat

15 timed minutes, plus a five-minute finisher, to incinerate fat all over your body.

Man performing pushup in gym
RossHelen / Getty
RossHelen / Getty
Duration 20
Exercises 10
Equipment Yes

The holidays are right around the corner, and you know what that means: no time for anything. But don't let your six-pack disappear only to be replaced by a flabby gut.

The secret? Working more efficiently.

In this video, Ryan Heffernan, a certified personal trainer at FOCUS NYC, demonstrates a 20-minute workout to keep off total-body fat.

Directions

Workout 1: Set a timer for 15 minutes, and complete as many rounds as possible.

Workout 2: Set a timer for five minutes, and complete round one as quickly as possible. Attempt to complete round two—faster.

The 15-5-minute workout: Part 1 15-minute AMRAP

Exercise 1.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
-- sets
8 reps
0 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Kettlebell Snatch You'll need: Kettlebells How to
Kettlebell Snatch thumbnail
-- sets
5 (each side) reps
0 sec. rest

Exercise 4.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
8 (each arm) reps
0 sec. rest

Exercise 5.

Supine TRX Row You'll need: TRX How to
Exercise: How to Do a Supine TRX Row thumbnail
-- sets
10 reps
0 sec. rest

The 15-5-minute workout: Part 2 5-minute AMRAP

Exercise 1.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
-- sets
5 reps
0 sec. rest
Use a weight you can overhead press for 10 repetitions.

Exercise 2.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
-- sets
10 reps
0 sec rest

Exercise 4.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
-- sets
10 reps
0 sec. rest

Exercise 5.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
-- sets
10 reps
0 sec. rest
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