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3 simple 15-minute home workout routines to burn the extra body fat

A man’s back: image: Instagram @south_african_fitness
A man’s back: image: Instagram @south_african_fitness

Let’s get moving

Gym memberships are something we subscribe to but are seldom obedient with. Which is why there are dynamic home workouts, to lessen the guilt of spending a bomb on memberships and living in guilt.

But, losing the extra body fat isn’t all that uphill a task either, all you need is dedication – that too in batches. We say that because these quick 15-minute workouts on a daily basis should pretty much do the trick.

Designed to focus on muscle building and shedding the extra pounds off your physique, take note of these three workout routines that can work magically in getting you back in shape.

15-minute home workout routines to shed extra body fat

Yes, these routines might not pack the easiest of exercises but it’ll be 15 minutes spent well. Followed by a quick stretching routine, you should be able to squeeze them in on a busy day too. Let’s take note.

1. Home workout routine one

1. Burpees (15 reps)

Burpees are the best way to kick-start a workout. The high-intensity allows you to warm up quickly and allows the body to sweat easy too.

2. Plank (45 to 50 seconds)

The plank needs no instruction, one of the pro recommendations at burning extra fat and strengthening the core, it is a complete package. Start off with 45-50 seconds and work on increasing the timespan as you move into the rounds.

3. Crunches (25 reps)

If you’re a beginner, start with 15 moving upwards as the set progresses. The only key to a perfect crunch is to go slow and station the legs in one position.

4. Bicycle crunches (40 reps)

Easier than the basic crunches, bicycle crunches allow you to tone the belly fat on the sides and get in shape quicker than usual. On a tiring day, you can replace these with Russian twists to reduce the impact.

Repeat this routine twice. On days when you have extra time, go for a third round too.

2. Home workout routine two

1. Standing sprint and squats (details below)

Do a light jog for about 100-150 steps and follow it up with 20+ squats. This will get you in motion as well as work on strengthening the quads and lower back.

2. Plank (45-50 seconds)

The plank rolls over to this workout routine too. Yet again, start with 45-50 seconds and move upwards. Getting in the extra 5-10 seconds during the plank can go a long way.

3. Mountain climbers (20 reps)

Mountain climbers impact your shoulders, quadriceps and upper abdomen. They might be tough to start with, but once you get the hang of it, it should get easier.

4. Russian twist (30 reps)

If you can add weights to a Russian twist, it is one of the most effective toning exercises. If not, try doing an extra 10 than your regular number.


3. Home workout routine three

1. Push ups (10-12 reps)

A versatile exercise routine, push ups can be used to reduce excess upper body fat. Start by standing push ups off the wall, if you’re heavy. When flat on the ground, lift the lower body a little to lessen the weight on the shoulders/arms.

2. Reverse crunches (40-50 reps)

Most probably the easiest form of crunches, reverse crunches work on the lower abdomen. You should be able to increase the number of reps in the second round.

3. Rope jumps (50-60 reps)

Simple, yet extremely effective, rope jumps are an effective addition to any fat burning workout routine.

4. Plié squats (20 reps)

Modified version of the squats, plié squats require your feet to be slightly outwards and elbows to tuck in next to your knees as you enter the squat position. Along with the quads, these extend the stress on the shoulder and chest too.


This article originally appeared on GQ India and was written by Yash Bharati

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