【實用健康app】15-Minute Total Body Toning|最夯免費app-綠色工廠好玩App

15-Minute Workout: Short, Intense Interval Training Circuit for Total Body Toning

You don’t need a gym membership to get your best body back! Tone your belly, butt, arms and legs in only 15 minutes with this miracle workout from Workout Routines.

It takes about a millisecond to find a reason not to exercise when you have three places to be and your Smartphone's on fire. Luckily for you, it is possible to squeeze a workout into your busy schedule with these effective 15-minute routines from Workout Routines. Whether you want to build sexy legs, get 6 pack abs, lose weight, or sculpt a sexy back, we’ve got you covered—so stop making excuses and start sweating.

How it works: After 2-3 minute of stretching warm-up, do each exercise from the routine performing as many reps as possible in 90 seconds. Press Start button to countdown the time of each exercise. At the end you will be noticed with a short sound that time is over, press Next Button and perform the next exercise with a break no longer than 10sec between. Before to perform the whole circuit, practice each exercise individually and use Info Button to read the exercise description. After few days when you are ready perform each exercise at maximum intensity for 90 seconds, rest for 10 seconds, then move on to the second exercise and repeat. When you will have a high level of training you can perform the full circuit twice for better results in shorter time.

Note: For the exercises where you need to alternate the legs you must perform 45sec for each leg.

Get the most out of every workout move with this simple timing tweak, meant to build lean muscle tone, fast.

It may sound counterintuitive, but slowing down your workout can help speed up your results.

Here's why: Your muscles have three basic contractions-concentric (they shorten), isometric (they stay the same length), and eccentric (they lengthen). When you focus on—and slow down—the eccentric phase, your muscles are under tension longer, so your body uses more energy to build and repair them. It may not get your heart racing like an indoor cycling class does, but it boosts metablism in the same way: Research shows that eccentric-focused training can increase your post-workout calorie burn by up to 7 percent for as long as 72 hours.

The initial time through, do the first and third moves slowly (taking five seconds to lower), and the second and fourth moves at a normal speed; the second time, reverse the pattern (doing the first and third moves at a normal pace). Keep alternating for 90sec. You can perform the full circuit twice for better results in shorter time.

This 15 Minute Workout Can Save Your Life

A 15-minute workout may sound like a gimmick, but actually, just a quarter of an hour can make a big difference. Research suggests that short workouts can increase resting metabolic rate and improve bone density. What's more, a 2011 study in the Lancet suggests found that exercising just 15 minutes per day added an average of three years to study participants' overall lifespan. In other words, try a small workout and live longer.