Staying physically active and burning more calories than you consume, helps create a calorie deficit, which results in weight loss. However, it may be challenging to fit into a fitness programme if you have a busy schedule. On the other hand, many people believe that staying fit and losing weight requires hours of sweating. In reality, even 15 minutes of exercise per day can help you achieve your goal. The only thing to remember is that you're doing the right kind of exercise, which raises your heart rate and helps you burn fat. So here are quick tips on how you can double your calorie burn in 15 minutes.
1 Include Superset
A superset is one of the best ways to reduce workout time while still getting a nasty pump. During a superset, you perform two different exercises, one right after another. By combining two exercises that target different muscles, you not only make your workout more interesting but also increase the calorie count. The best is to combine compound exercises that target more than one muscle group at the same time. Squats, for example, could be combined with a shoulder press or push-ups with pull-ups. The only thing to remember is that when performing a superset, you must perform the exercises back to back and rest only when both exercises have been completed.
2 Perform AMRAP
AMRAP stands for "as many reps as possible". The idea behind this is that when you're short on time, instead of doing multiple sets with fixed reps, do a single set of each exercise on your schedule with as many reps as possible. For example, if you've been doing biceps curls for three sets of 12 reps, when you do an AMRAP, you go to failure and perform reps until your muscles are sore, which could be 50 or 60 reps. The best thing about AMRAP is that it raises your heart rate, which aids in calorie burn.
Also Read: 5 Weight Loss Tips That Don't Involve Working Out Or Dieting
3 HIIT Workout
High-intensity interval training (HIIT) workouts, as the name implies, are shorter and more intense. A HIIT workout combines bodyweight exercises with strength training and short rest periods. The best thing about HIIT workouts is that you can easily burn close to 250 calories in 15 minutes. Additionally, HIIT training can help you gain lean muscle mass, lose weight, lower blood sugar, and improve insulin sensitivity.
Also Read: Workout Nausea: 5-Step Beginners Guide To Minimise The Effect
4 Don't Ignore Bodyweight Exercises
Be it burning maximum calories or losing weight, bodyweight exercises should be a staple in your workout. Bodyweight exercises not only help you build strength but can also make you tired if you superset all of them. If you start with 10 reps of squats, then move on to pull-ups, and finally finish with 20 push-ups, you can easily burn close to 200 calories in 15 minutes. The only thing to remember is that you should always aim to increase the number of reps and sets of these circuits.
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