If you're looking for a quick and effective way to burn fat and get your heart pumping, this 15-minute workout is perfect. Featuring high-intensity exercises like kettlebell globe squats, this routine targets multiple muscle groups, boosts metabolism, and helps shed unwanted pounds. Here's everything you need to know to get started.
The Workout Plan
Perform each exercise back-to-back with minimal rest. Complete the circuit 3 times for a total of 15 minutes. Rest for 30 seconds between circuits if needed.
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Kettlebell Globe Squats
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How to Do It: Hold a kettlebell close to your chest with both hands. Stand with feet slightly wider than shoulder-width apart. Squat down until your thighs are parallel to the ground, keeping your back straight and chest up. Push through your heels to return to standing.
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Why It's Good: This move works your quads, hamstrings, glutes, and core while also engaging your upper body to stabilize the kettlebell.
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Reps and Sets: 12-15 reps per set.
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Push-Up to Shoulder Tap
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How to Do It: Perform a standard push-up. At the top of the movement, tap your left shoulder with your right hand, then your right shoulder with your left hand. Repeat.
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Why It's Good: This exercise targets your chest, shoulders, and triceps while also improving core stability.
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Reps and Sets: 8-12 reps per set.
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Kettlebell Swings
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How to Do It: Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips and swing the kettlebell between your legs, then thrust your hips forward to propel the kettlebell to chest height. Let the kettlebell swing back down and repeat.
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Why It's Good: Kettlebell swings are a full-body exercise that boosts cardiovascular fitness and burns calories.
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Reps and Sets: 15-20 reps per set.
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Mountain Climbers
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How to Do It: Start in a high plank position. Quickly alternate driving your knees toward your chest, keeping your core tight and your back straight.
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Why It's Good: Mountain climbers elevate your heart rate and target your abs, shoulders, and legs.
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Reps and Sets: 30 seconds of work per set.
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Plank with Leg Lift
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How to Do It: Assume a forearm plank position. Lift one leg off the ground, hold for a second, then lower it back down. Alternate legs.
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Why It's Good: This move strengthens your core, glutes, and lower back.
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Reps and Sets: 10-12 reps per leg per set.
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Why This Workout Works
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High-Intensity Intervals: The combination of strength and cardio moves keeps your heart rate elevated for maximum calorie burn.
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Efficient: With just 15 minutes, this workout fits into even the busiest schedules.
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Functional Movements: These exercises mimic everyday activities, improving overall strength and mobility.
Tips for Success
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Warm up for 2-3 minutes before starting with dynamic stretches or light cardio.
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Focus on proper form to avoid injury and maximize effectiveness.
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Cool down and stretch after completing the workout to aid recovery.
Try this 15-minute workout to kickstart your fat-burning journey and see results in no time! If you are still struggling, try Fat Stripper PRO Burn.
