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Last Updated on December 17, 2020

Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

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Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

A weight loss workout doesn’t have to be boring. It shouldn’t require you to workout for hours every day to be effective either. You can actually lose weight and excess body fat in just 15 minutes a day. The keys are to use the right equipment, choose the right exercises, and do your workout the right way. Do these things and you can get in an awesome weight loss workout that can help you lose more fat in 15 minutes than if you were to spend hours on the treadmill.

Enter The Kettlebell

Sure it looks pretty basic, like a cannonball with a handle, but I promise you the results using one delivers are better than you’ll get from cardio, free weights or machines. What makes it better is its design. The handle of the kettlebell that’s on top of the round, solid steel weight offsets its center of gravity. This forces your body to use more muscles when you exercise. Using more muscles to perform an exercise means you will work harder and burn more calories.

The other thing that makes the kettlebell so effective is that its smooth, rounded handle and compact shape. This makes several calorie-burning exercises that you cannot do with dumbbells or a barbell possible. They include the kettlebell swing, which will help you lose weight and get into shape faster than any other exercise. That’s why it’s the key to the weight loss workout hack in this article.

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Most gyms have kettlebells available for you to use. If you work out at home one can be purchased for about fifty dollars. Make sure you buy a kettlebell that is made from solid steel and that its handle is welded onto the cannonball section. This will ensure it lasts you a lifetime. You can buy them at most sporting good stores or online.

When you buy your first kettlebell it’s a little tricky to determine which weight is best. A good rule of thumb is that women should buy a weight between 15-25 lbs. The best weight for men to start with is typically between 35-45 lbs.

Putting the Weight Loss Workout Hack Together

Now that you know which piece of fitness equipment you need it’s time to get to the workout. Everything you need from the exercises you’ll do to how many sets and reps is detailed below.

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You’ll do these workouts 3 days a week. You should give yourself a day’s rest between each to ensure your body recovers completely. This will enable you to train hard at every session. A schedule that I prefer is to train every Monday, Wednesday, and Friday. You can rest on the other days of the week or perform a different type of workout.

You won’t be counting the number of sets you do in this workout in the typical manner of performing a set for a given number of reps, resting, and then doing another set. Instead you’ll do each set one after another with no rest. Don’t even set the weight down. Instead move from each exercise almost as if they are all part of the same movement. In fitness circles this is called a complex.

The key benefit of complexes is that they burn more calories than a traditional workout where you rest between every set. This is because you’ll train more intensely. Studies show training this way doesn’t just burn calories during your workout but for as long as 72 hours after your workout is done too. The calorie burning benefits of traditional workouts stop almost as soon as your workout is done.

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Workout 1 (Monday)

Workout 2 (Wednesday)

  • Kettlebell Shoulder Press
  • Kettlebell Squat
  • Kettlebell Swing

Workout 3 (Friday)

  • Kettlebell Squat
  • Kettlebell Swing
  • Kettlebell Shoulder Press

Reps, Sets & Rest Periods

You’ll start this workout program performing 7 reps of every exercise. Add 1 rep to each exercise per week. By the 4th week you’ll be doing 10 reps per exercise.

Start by doing 4 complexes at every workout during the first week. Add a complex every week. By the 4th week you will be doing 7 complexes at every workout. Rest as little as possible between complexes. Aim to rest no more than 1 minute. The less fit you are the more you’ll need. If you can’t start with a minutes rest between complexes decrease your rest period every week until you reach the 1 minute mark.

Conclusion

Now you know how to hack your workout to lose fat and get into great shape fast in as little time possible. Give the workout in this article a try for a month and I guarantee you’ll see better results than if you were to do the traditional long, slow cardio workouts using fitness equipment at your gym. You’ll lose belly fat, build some muscle, look better, and have more fun too.

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Remember that diet is important too. By cutting back on carbohydrates or following a Paleo diet you’ll see results even faster.

Featured photo credit: Gordon Cowie via unsplash.com

More by this author

Curt Pedersen

Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

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Last Updated on October 4, 2021

5 Best Exercises for Weight Loss at Home

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5 Best Exercises for Weight Loss at Home

With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

  • Sleep: 8 hours (parents, if you’re lucky)
  • Work: 8 hours (sometimes more)
  • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
  • Meal Preparation: 1 hour (at a minimum)
  • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
  • Total: 20 to 22 hours

Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

  • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
  • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
  • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.

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Exercise Selection: It’s Not All About the Burn

No equipment? No problem.

So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

Here’re the 5 best exercises for weight loss at home:

1. Low-Intensity Interval Training (LIIT)

Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

  • Quadruped Rocks
  • Frog Stretch
  • Hip Prying
  • Scapula Push-ups
  • Hindu push-ups

Below is a 10minute warm-up flow that shows you how to put all of this together:

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2. Yoga

Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

3. Calisthenics

Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

4. Aerobic Exercise

Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

Here’s a 30-minute session of aerobic exercises you can try:

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5. High-Intensity Interval Training (HIIT)

High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

Here’s a HIIT workout that takes little time and is suited for any level:

Chipper 60

Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

What Also Matters: Sleep, Stress, and Stimulants

Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.

Sleep

Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.

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“Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.

Stress

We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.

Stimulants

Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

Work to identify the trigger, observe the response, and then look to adjust.

Final Thoughts

Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

Featured photo credit: Olivia Bauso via unsplash.com

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Reference

[1] PhilMaffetone: Maximum Aerobic Function
[2] SleepFoundation.org: Why is sleep so important to weight loss?

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