ShareI love waking up early in the morning.
Actually no, that’s a lie.
I REALLY love coffee so waking up means I get to indulge in a delicious cup of goodness before I take off on another fat loss adventure in New York. Some mornings are definitely easier than others. This morning I was off to a great start – I beat the alarm by four minutes.
It was 4:56am. Hooray! Coffee time.
My day seemed perfect as I sipped coffee in the darkness.
Then I saw my jam-packed schedule.
My grand plans to crank out a super intense, one hour workout completely evaporated.
I’m sure you’ve had those mornings where your to-do list is so insanely long, you need an extra 40 hours in the day. How can there be SO many things? At a quick glance: “lose fat”, “workout” and “eat healthy” are not on the list.
The good thing is, you don’t need a ton of time OR space to do a fast, effective fat burning workout. Only one ingredient is essential – energy!
15 minute Fat Loss Workout
Seeing as I only had 15 minutes to spare, training was brief.
For today’s workout, the special guest was Sandbag. It is a feature decoration in our apartment, and I could see it sitting in the corner alone, feeling left out. No one puts Sandbag in the corner.
It weighs 35 pounds, has a shiny black coat and loves to eat ice-cream (just like me). You can even take it for walks. (Note: this only happens in New York. You can do almost anything here and people don’t bat an eyelid). Anyway, on our first date together, the Sandbag tried to kill me. No joke. I totally underestimated its capabilities, and as a result, my butt was sore for three days.
Since it had been a while, I decided to give it some love and try another workout.
If you don’t have a loving Sandbag in your corner, you can always sub with dumbbells or a barbell.
Here’s the plan for the 15 minute fat loss awesomeness:
You need to grab your amazing timing device.
Bodyweight Warm up: 5 minutes
Do each exercise for one minute, with no rest between each:
- Jump rope (if you don’t have one or you’re super uncoordinated, just pretend)
- Walk outs to push up
- BW squats
- Burpees
- Jumping jacks
Still with me? Cool. We’re just getting started.
The Main Event: 10 minutes
I’ve been experimenting with density training for faster fat loss. I’m warning you – it’s really hard. However, the deal is I’m saving you 30 minutes. I can think of a ton of awesome things I could do with an extra half hour, like drink more coffee.
OK, let’s go. Set your timing device for 10 minutes. Choose a weight you can press overhead for 10 reps.
Do each exercise in order with no rest between moves, or at the end of the set. Continue doing as many rounds as you can in 10 minutes. Take short rest breaks if you need to and focus on technique rather than speed.
- Zercher squat x 12
- Bent over row x 8
- Rotational reverse lunge x 12
- Overhead push press x 8
- Romanian Deadlift x 12
Done. Chill out time. It’s all downhill to the weekend now.
One other thing, it’s awesome to wake up, drink coffee and have the blog delivered first to your inbox. Subscribe today!
High 5′s all round 
KV
