Quick Interval Training Workout: 15 Minute Shred

The 15 Minute Shred is your Quick Interval Training Workout for the day!

Let’s face it we all have those days where it’s hard to get in a workout either you’re busy or maybe out of town.  In any event, some days you really want to squeeze a workout out in.  This Quick Interval Training Workout is the perfect workout for anyone on the road, short on time, or just wanting to get a solid workout in in a short amount of time.  Remember sometimes less is more.

The workout below will get your heart beating, the sweat dripping, and your metabolism amplified.

Ready to go: Grab the PDF Here

Workout: 15 Minute Shred

Equipment: None (just yourself and and 6 x 6 space)

Instruction:Do each exercise for 30 seconds one after another.  After the first round rest for two minutes.  Repeat two more time for a total of 2 rounds resting two minutes after each round.

1. Jumping Jacks

• Stand with your feet together and your hands down by your side.
• In one motion jump your feet out to the side and raise your arms above your head.
• Immediately reverse that motion by jumping back to the starting position.

2. Burpees

• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Put you chest to the ground (this will save your shoulders).
• Push up and immediately return your feet to the squat position. You will perform a pushup as you return your feet to the squat position.
• Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

3. Divebomb Push-ups

• Start off in the normal push-up position with your feet wider than shoulder width apart.
• Back into a downward dog by putting your butt in the air and your nose to the ground.
• Lower you body by having ave your chest follow the ground then up arching your back on the way up.
• Then push off the ground scooping your body back the other direction on the exact same plane that you just came.

      Tip: Picture yourself doing a push-up underneath barbwire.

4. High Knees

• Stand in place with your feet hip-width apart. Drive your right knee toward your chest and quickly place it back on the ground.
• Follow immediately by driving your left knee toward your chest.
• Continue to alternate knees as quickly as you can.

     Note: High Knees is running in place with an exaggerated knee lift, place hands on core to keep engaged.

5. Plank Walk

• Start in the push up plank position with abs tight and arms straight and hands shoulder-width arm under your shoulders.
• Bend one arm to bring the elbow and forearm to the floor.
• Bring the other arm down so you are in regular plank position with your forearms on the floor (elbows on the ground directly under your shoulders.
• Push back up to the start position and repeat lowering the other side first.

6. Back Lunge High Knee

• Hold your hands next to your side. Take a large step backward, almost lowering your rear knee toward the floor.
• Push up through your front heel, driving your rear knee forward and up toward your chest, extending your arms overhead.
• Reverse the motion to return to the starting position.

7. Mountain Climbers

• Start in a plank position. Bring your left foot forward and place it on the floor under your chest.
• Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions.
• Both feet leave the ground as your drive your right knee forward and reach your left leg back.
• Repeat as fast as possible for 30 seconds.

8. Air Squats

• Stand with your feet hip-width apart with your toes pointed slightly outward. Arms by your side. Make sure your core is engages and shoulder blades towards each other.
• Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your ankles, but not beyond your toes.
• Come down until your thighs are parallel to the ground, or as far down as you can get them. Keep your knees externally rotated (don’t let them creep together). As you lower, raise your arms in front of you to act as a counter weight (no higher than parallel). Make sure to keep your torso upright.
• Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

     Note: Toes slightly out, weight on heels, torso straight, knees out, knees over ankles not beyond toes
9. Push Ups

• Get into push up position: Upward plank, shoulders overhands, feet out and together.
• Screw your hands to the floor: Grip the floor with your hands and simultaneously drive your palms down and twist them as if you were trying to rip the floor between them. Your elbows and biceps should rotate so that they face forward.
• Keep your neck inline with your spine: pick a spot on the floor that is about 6 to 10 inches in front of your fingers and keep your eyes focused on it as you perform the movement.
• Pull shoulders back:Pull your shoulders down and away from your ears and toward your feet. Then engage your back muscles by pretending as if you’re trying to draw your shoulder blades together so they meet in the middle.
• Pull your hands to your feet: This ensures your core is tight.
• Clench your Butt Muscles.
• Pull your feet together.
• Pull your chest to the floor: Instead of using gravity. Focus on your back as if it is lowering you to the floor.
• Push back up: Push your entire body back up. Keep everything tight.
• Repeat

     Note: The instructions are long on this because form is important. Same with the air squat. They are foundation movements.
10. Skaters

• Stand with your feet shoulder width apart.  Bend your knees to lower your body 8-10 inches and slightly lean forward until your shoulders are positioned above your knees.
• Push off hopping sideways 2-3 feet and landing on your right foot.
• Keep repeating side to side.  Focus on sticking your landing.

11. Forearm Plank

• Place the forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body at about shoulder-width distance.
• Engage glutes, core, and back.
• Hold for 30 seconds.  Longer if feeling adventurous.

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Enjoy! Let us know your thoughts.

Peace out, stay chill,

DYBP