If you’re looking for endurance training or looking to become a professional athlete, this article is not for you. It’s meant for those who want easy workouts.
However if you’re someone who simply wants a short workout which you can wrap up in 15 mins, then I’d suggest you give this article a quick read through. We’ve covered why a short 15 minute session of a high intensity workout is good for you earlier in the site.
This first part is for those who want to get started without any equipment and use body weight only. This is the best way to start building a a good upper body, not only does this extra 15 min assist in faster weight loss on the keto diet, you’ll also find better muscle definition once your fat melts away.
People begin working out to look better and feel stronger.
Majority of that foundation is made from your chest, back, shoulders and torso.
In our High intensity low duration workout routine, we want to keep the heart pumping and while we do the exercise. Not only will this slowly increase the strength of your heart, it will also help with improving your breathing and re-balancing of your sleep cycles.
There are 10 very simple exercises in this routine:
- Close to Wide Push ups
- Reverse Snow Angels
- Plank Ups
- Lying Bicep Leg Curls
- Side to Side Push ups
- Skullcrushers
- Pulse Rows
- Wrist Curls
- Angled Downward Shoulder Push Ups
- Superman Hold
Each of the above will be done for 45 seconds followed by 15 seconds of rest. (Total 10 minutes)
Next We’ll see instructional videos of each for those who require guidance.
To simply follow along with the whole 10 minute routine, you Can skip the instructional videos and go to the last video…
1. How to do narrow to wide push ups:
The technique as explained below:
…and the Ideal goal after a few months of practice:
2. How to do the Reverse Snow Angles Exercise:
3. How to do a plank
4. How to do Bicep Leg curls
5. How to do Side to Side Push Ups
6. How to do Skull crushers (body-weight)
7. How to do Wrist curls without equipment
and If you have a stick, a barbell, or a pvc pipe lying around, this next video makes for a very effective forearm workout:
8. How to do a downward Dog Push Up
9. How to do a superman hold
The video attached below by anabolic aliens is straight and to the point without the BS you see in other videos online.
Simply follow along to the video below at your own pace.
You will stumble at first, that’s fine.
Maybe you won’t be able to do all the sets at first, but after a few day’s you’ll find a rhythm.
A big thanks to anabolic aliens for making this simple to follow guide!
For a variation of a body weight workout routine which involves your legs too, have a look at this article which will show you another guided workout and the apps to use and to help you along.
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