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

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.

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    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.

    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.

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    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.

    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.

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    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.

    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.

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    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.

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

    (Photo credit: Kettlebell via Shutterstock)

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    Last Updated on September 25, 2019

    How to Tap Into the Power of Positivity

    How to Tap Into the Power of Positivity

    As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

    When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

    Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

    We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

    We’ll never ask that person we like out on a date because we always think we’re not good enough.

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    We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

    We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

    And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

    But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

    So, how can we tap into the power of positivity?

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    “Happiness cannot come from without, it comes from within.” – Helen Keller

    It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

    1. Learn to substitute every negative thought with a positive one.

    Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

    Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

    2. See the positive side of every situation, even when you are surrounded by pure negativity.

    This one is a bit harder to put into practice, which does not mean it’s impossible.

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    You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

    If you seek it, you will find it.

    3. At least once a day, take a moment and think of 5 things you are grateful for.

    This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

    Here’re 60 Things To Be Thankful For In Life that can inspire you.

    4. Change the mental images you allow to enter your mind.

    How you see yourself and your surroundings make a huge difference to your thinking.

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    Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

    Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

    If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

    And remember:

    You are (or will become) what you think you are.

    This is reasonable enough to be proactive about whatever is going on in your head.

    More About Staying Positive

    Featured photo credit: Lauren Richmond via unsplash.com

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