The Men’s Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body–in 15 Minutes a Day!

Men love shortcuts. If there’s a way to accomplish a job quicker and more efficiently, they’re all
for it. That goes for work and working out. Now, new research shows that as little as 15 minutes of
resistance training is just as effective in spiking a man’s metabolism—his fat-burning furnace—as
a workout lasting more than twice as long. All it takes is 15 minutes to achieve lifelong results—and
men are more likely to stick to an exercise plan if it’s chopped down to those 15 minutes.
 
The Men’s Health Big Book of 15-Minute Workouts contains fast-paced circuit training and interval
workouts that boost calorie burn, build muscle, and fry belly fat in half the time of regular workouts.
Readers can choose from at-home, body-weight-only workouts and total-body barbell programs to
exercises that target major muscle groups—the chest, arms, legs, and back—and sport-specific
workouts. Other highlights include:
-a special section of 15-minute core workouts to build a rock-hard six-pack
-an eating plan with delicious meals that take 15 minutes or less to prepare
-workouts for the office or when you’re traveling and can’t make it to the gym
-hundreds of tips from America’s best trainers, nutritionists, and exercise scientists

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Tags: chest arms legs, men s health, minute workouts, major muscle groups, New Health Ideas

2 comments for “The Men’s Health Big Book of 15-Minute Workouts: A Leaner, Stronger Body–in 15 Minutes a Day!

  1. Peter Tsang
    April 22, 2013 at 1:07 PM

    78 short workouts The basic idea of this book is to work the body in about 15 minutes.Here’s how you do it. You focus on a few key exercises and move quickly from one exercise to another, with mininal rest time between exercises. Then, you repeat the exercises in a circuit, again with minimal rest.These workouts work on increasing strength, by building muscle and strong bones, thus burning more fat. These workouts emphasize getting a lean strong body, rather than bodybuilding, and is, therefore, not a general bodybuilding book.In the number and variety of workouts, this book is excellent. It contains 78 workouts, all 15-minutes long. Some workouts are bodyweight or require dumbbells. Others use a pull-up bar, a barbell, a kettlebell, a medicine ball, a stability (Swiss or large) ball, an exercise band (tubing), a foam roller, a jump rope, a BOSU, a bench, a cable machine, a step, and so on.Instruction and exercises for each of the workouts vary, but in general, one may do a circuit of 3 to 7 relatively intense exercises, with little or no rest between each exercise. Then, rest for 60 between each circuit. Finally, repeat 2 more circuits.All exercise photos are large and in color, clearly showing their positions, with descriptions.~~~Here’s a detailed list of the 78 workouts or exercise plans. I have listed the exercises for a few of the workouts.TOTAL BODY WORKOUTSBodyweight exercises1. Beginner: strength and agility workoutJudo pushupSeesaw lungeWall slidePlank reach2. Intermediate: your body is your barbell 1Y squatSpider-man pushupSquat and jump comboSingle-leg romanian deadliftSpider-man lunge3. Intermediate: your body is your barbell 2: (bench or step used)SquatTucked-elbow pushup5-second forward lungeStepupJump4. Advanced: belly off! No gym classic 1: (bench or step and a pull-up bar used)Shoulder press pushupSingle-leg bench getupMountain climberWide-grip pushupInverted row5. Advanced: belly off! no-gym classic 2: (bench, large ball, & a pull-up bar used)Front-foot elevated split squatWalking offset pushupStability ball leg curlSingle-leg hip raiseChinupDumbbell workouts6. The single: dumbbell blast workout 1WoodchopperArms-out squatStanding pressoutTowel row7. The buildup: dumbbell blast workout 2Straight-leg deadliftThrustersBent-over rowSquat thrust8. Fast and furious: dumbbell blast workout 3Incline bench pressOne-arm snatchSeated calf raiseChest-supported rowDumbbells, a barbell, and/or a barbell plate used.9. Muscle definer workout 110. Muscle definer workout 211. Classic Powerlifter WorkoutJump rope used.12. Total-body stress-buster workoutFAT BURNING WORKOUTSDumbbells, barbell, and other tools used.13. You’re melting: A14. You’re melting: BOne dumbbell used.15. Strength, stamina, speed, and sweatPull-up bar, dumbbells, and other tools used.16. Superhero workoutDumbbells, bench and large ball used.17. Supersweat SupersetsABS & CORE WORKOUTSMedicine ball and one dumbbell used.18. No crunch core workoutMedicine ball and other tools used.19. Six pack abs workout 1Large ball, slanted bench, and pull-up bar used.20. Six pack abs workout 2Dumbbells used.21. Obliques obliterator workoutMix of tools used. Bodyweight workouts possible.22. Build your own 15-minute core workout: choose 5 out of 19 exercises to create your own workouts.SHOULDERS AND ARMSDumbbells, bench and slanted bench used.23. Dumbbell total arms workoutConcentrated curlSeated triceps extensionWrist curlAlternating grip hammer curlCross-shoulder extensionStanding scaptionBarbell, slanted bench, and cable machine used.24. Arms and dangerousBarbell, dummbells, cable machine and bench used.25. Deltoid Definer workoutDumbbells and barbell used.26. Shoulders and arms combo 1Dumbbells and cable machine used.27. Shoulders and arms combo 2Dumbbells, rowing station, and slanted bench used.28. Shoulders and arms combo 3CHEST AND BACKDip bars, barbell, bench, dumbbell, and barbell plate used.29. Chest pound workout 1DipBarbell bench pressIncline dumbbell flySeated Single-arm external rotationSingle-arm dumbbell rowWeighted pushupDumbbell, bench, cable machine, dip bar, and pull-up bar used.30. Chest pound…

  2. Vaiarii
    April 22, 2013 at 1:12 PM

    Awesome fat burning excercises… sparing you some free time!! As a young father, my Wife and I do not have much spare time anymore to exercise nor do outdoor trips (hiking, mountain biking,etc.).We felt very sad about that.This book of optimized exercises helped us being motivated again by gaining results as impressive as if we were training 3 times longer !!But don’t imagine these are miracle recipes… the basis is that you don’t lose time resting between the workouts, so the 15mn are very, I mean very efficient…Results do come fast and after 2 weeks (training 1 day out of 2, as suggested in the book), I am already feeling my abs recovering their former strentgh, more durably than before. Needless to talk about the thighs and arms and shoulders…The workouts in this book won’t help you build “big” muscles, but they will help you gain EFFICIENT muscles, EFICIENT strength, and endurance.You just have to complete your weekly workout by one “HIIT” (High Intensity Interval Training), ideally outdoor (in my case: skysurfing/paddling : ) ) and you’re done.And the main benefit is that you have… more spare time to rest between the daily workouts and after each day’s workout !I would recommend this book to anyone looking for awesome (and motivating because of the variety!!) workouts, especially if they don’t want to spend hours excercises because of her/his busy lifestyle !

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