the 15 minute fat burning workout

ZEUS
FITNESS
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THE 15 MINUTE
FAT BURNING WORKOUT
PREPARATION
Before you start the 15 Minute Fat Burning Workout it is a
good idea to do some dynamic stretching to get warmed up.
TIP: KEEP YOUR
HEELS ON THE
GROUND AND YOUR
BACK STRAIGHT
TIP: KEEP FEET
HIP-WIDTH APART
STRETCH 1: SQUATS INTO SHOULDER PRESS
STEP 1
Begin in a squatting position
with feet hip width apart and
arms out with your elbows bent.
STEP 2
Lower your butt to the floor
keeping your heels on the
ground and your back straight.
STEP 3
Drive up from the glutes to the starting
position then straighten your arms above
your head in shoulder press motion.
REPEAT THIS STRETCH FOR 1 MINUTE
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PREPARATION
Now onto the second of our warm up stretches, then
we will be ready to move onto the main workout.
STRETCH 2:
ALTERNATE LUNGES
INTO CHEST STRETCH
STEP 1
Start with feet hip width apart and forearms
together in front of your chest.
STEP 2
Take a large step out, lowering your back
knee to the floor while pulling your arms
back on either side of your body.
STEP 3
Return to the starting position and repeat
with your other leg.
REPEAT THIS STRETCH FOR 1 MINUTE
TIP: KEEP HAMSTRINGS
AND CALVES AT RIGHT
ANGLES ON BOTH LEGS
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EXERCISE 1
Now we are warmed up and ready to do the 15 Minute Fat
Burning Workout. This exercise has two versions, moderate and
advanced. Beginners should try the moderate version and when
you feel more confident you can move onto the advanced version.
EXERCISE 1 (MODERATE): ALTERNATE LUNGES
Muscle groups used: Glutes and quads
STEP 1
Start with your feet hip width apart.
STEP 2
Take a large step forward, lowering your
back knee to roughly one inch from the
ground.
STEP 3
Return leading leg back to starting position
and repeat with opposite leg.
REPEAT THIS EXERCISE FOR 1 MINUTE
EXERCISE 1 (ADVANCED): SCISSOR LUNGES
Muscle groups used: Glutes and quads
STEP 1
Start in lunge position, with your
front foot flat on the floor, back
foot on the ball of the foot, back
knee 1 inch from the ground
with a right angle between your
hamstring and calf on both legs.
STEP 2
Powerfully drive yourself off
the ground switching front leg
to back and back leg to front,
landing in lunge position.
REPEAT THIS EXERCISE
FOR 1 MINUTE
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EXERCISE 2
This exercise has two versions, moderate and advanced.
Beginners should try the moderate version and when you feel
more confident you can move onto the advanced version.
EXERCISE 2 (MODERATE): PUSH UPS
Muscle groups used: Chest, triceps and core muscles
STEP 1
Start on tip toes with hands
double shoulder width apart,
keep back flat and draw in abs.
STEP 2
STEP 3
Lower your chest to one inch off
the ground, bending your elbows.
Push your body back up into the
starting position and repeat.
REPEAT THIS EXERCISE FOR 1 MINUTE
EXERCISE 2 (ADVANCED): CLAPPING PUSH UPS
Muscle groups used: Chest, triceps and core muscles
STEP 1
Start on tip toes with hands
double shoulder width apart,
keep back flat and draw in abs.
STEP 2
Lower your chest to one inch off
the ground, bending your elbows
STEP 3
Powerfully drive your body off the
ground, perform a clap and land in
the starting position and repeat.
REPEAT THIS EXERCISE FOR 1 MINUTE
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EXERCISE 3
BENT OVER ROW (INCREASED WEIGHT OVER TIME)
Muscle groups used: Back, biceps and core muscles
STEP 1
Take an over hand grip, double shoulder width apart of barbell or
dumbbells. Keep your feet hip width apart, bend knees slightly and tilt
from the hips keeping back straight.
STEP 2
TIP: FEET HIP WIDTH
APART SND ALWAYS
KEEP YOUR BACK
STRAIGHT
Pull barbell or dumbbell towards your body just below your chest,
retracting your shoulder blades as you do so.
STEP 3
Extend your arms back to the starting position and repeat.
REPEAT THIS EXERCISE FOR 1 MINUTE
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EXERCISE 4
EXERCISE 4 (MODERATE):
ARNIE CURL
Muscle groups used: Glutes, quads,
shoulders, triceps and biceps
STEP 1
Start with two dumbbells at eye level with
palms facing body and feet hip width apart.
STEP 2
Rotate dumbbells and press the dumbbells
to full extension above your head.
STEP 3
Return to starting position and repeat.
REPEAT EXERCISE FOR 1 MINUTE
EXERCISE 4 (ADVANCED): PUSH PRESS
Muscle groups used: Glutes, quads, shoulders,
triceps and biceps
STEP 1
Start with two dumbbells at eye level with
palms facing body and feet hip width apart
STEP 2
Perform a squat, lowering your butt to the
floor, keeping heels firmly on the ground
and your back straight.
STEP 3
Drive up using the glutes and quads, while
rotating and press the dumbbells to full
extension above your head.
STEP 4
Return to the starting position and repeat.
REPEAT EXERCISE FOR 1 MINUTE
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EXERCISE 5
EXERCISE 5 (MODERATE): ROTATING CRUNCHES
Muscle groups used: Abs, quads and core muscles
STEP 2
STEP 1
Start with back flat on floor, finger tips on temples
and legs elevated with knees bent and toes pointing
upwards, right angle between hamstring and calves.
Bring right elbow
up to left knee.
EXERCISE 5 (ADVANCED): BICYCLE CRUNCHES
Muscle groups used: Abs, quads and core muscles
STEP 2
STEP 1
Start with back flat on floor, finger tips on temples
and legs elevated with knees bent and toes pointing
upwards, right angle between hamstring and calves.
Bring right elbow
up to left knee while
extending right leg.
REPEAT EXERCISE
FOR 1 MINUTE
STEP 3
Return to starting position
and repeat on other side.
REPEAT EXERCISE
FOR 1 MINUTE
STEP 3
Return to starting position
and repeat on other side.
PERFORM ALL 5 EXERCISES IN THIS ORDER FOR 1 MINUTE
PER EXERCISE AND REPEAT TWICE (3 CIRCUITS)
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