There’s a reason Daft Punk’s “Harder, Better, Faster, Stronger” is on basically every workout playlist. We all want a routine that takes minimal time, but delivers maximum results.
Enter: The 15-Minute Beast Workout, created by Kristie Alicea, NCSF- and ACE-certified head trainer at Beast Fitness Evolved in Brooklyn, New York.
“It’s is a full-body workout designed to get your heart rate up, that can be scaled up or down to meet anyone’s fitness level regardless of experience,” says Alicea. “This well-rounded workout is one my favorites in a time crunch.”
It’s made up of two different circuits: The EMOM (every minute on the minute) round, which is 10 minutes long, followed by the AMRAP (as many rounds as possible) circuit for five minutes.
This back-to-back combo certainly has a lot of bite. According to Alicea, the first section incorporates dumbbells, and is designed to improve core stability and balance, along with improving body symmetry. The second helps build muscle density, using just your bodyweight.
“A key benefit to this workout is full-body integration,” says Alicea, “meaning a large number of muscles are being recruited to work at the same time to burn a higher amount of calories.”
To get max benefits, she recommends cranking out these circuits (or similar variations) three to four times a week. Follow along below to give this workout a try—and see if it lives up to its name.
Complete the four exercises below on the top of every minute. Once you finish that fourth exercise, the remaining time on the minute is your rest period.
For this circuit, you’ll need a mat, and a set of five to 10 pound dumbbells (if you notice your form is struggling, go down in weight).
Plank Toe Taps
How to: Start in plank position, with your hands on the ground, shoulder-distance apart (a). Keep your core engaged. Lift your left foot and tap it out to the side, about 12 inches from your stationary foot (b). Return to starting position and repeat on the right side. That’s one rep. Do five.
Renegade Rows Alternating
How to: Assume a pushup position with your hands on the dumbbells, arms extended, and feet slightly wider than hip-width apart (a). Bend your left arm and raise the dumbbell to chest level, keeping your hips and shoulders level (b). Lower the weight to the floor, then repeat the move by rowing the right dumbbell. That’s one rep. Do five.
How to: Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat (a). Explode back up, pushing the dumbbells directly overhead until arms are fully extended (b). Pause, then lower the weights as you squat. That’s one rep. Do five.
How to: Start in a standing position, with your arms overhead (a). Bend your knees to place your hands on the floor underneath your shoulders (b). Jump both feet behind you, bending your elbows to lower your body to the floor (c). Quickly reverse the motion, then jump straight up and clap your hands overhead. That’s one rep. Do five.
Rest for 90 seconds before moving on to this round.
Then, set your stopwatch for five minutes, and do as many rounds of the three exercises below as possible. Your goal is to complete five to six rounds.
For this circuit, all you need is a mat.
How to: Lie faceup on the floor with your knees bent and feet flat (a). Bend your arms and place your hands lightly behind your neck. Raise your torso to an upright position (b). Slowly lower your torso to the starting point. That’s one rep. Do ten.
Inchworms With Pushup
How to: Start in a standing position. Place your hands on the floor in front of you, legs straight. Walk out so your body forms a straight line, then complete a pushup (a); slowly step your feet toward your hands, legs straight. Then stand back up (b). That’s one rep. Do five.
How to: With your feet hip-width apart, lower your body until your knees are bent almost 90 degrees (a). Explosively jump your legs outward (b), and then immediately jump to bring them back to starting position. That’s one rep. Do ten.
This article originally appeared on Women’s Health US
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