Looking to get fit fast? This 15-minute workout is the ultimate upper body session plan – it’s time to stop Googling what happens and start doing it. Feeling nervous? That’s normal. The hardest part is often ignoring negative self-talk that HIIT is only for the fit. It’s not!
Here’s proof that while every woman is starting from her own unique place, she can achieve results. Repeat after us: You can do it and you will.
Ready? Good, because we have secured an exclusive workout plan.
Do each move for 30 seconds with a 30 second rest before the next.
Repeat the circuit three times
Chair Tricep Dips:
- Sit on a chair, gripping the edge.
- Don’t get too comfy.
- Extend your legs in front and rest your feet on another chair.
- Scoot your bum off the edge of the first so your weight is supported on your hands and feet.
- Lower till your arms form right angles, then push up and repeat.
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- Get into plank.
- Your hands should be under, but just wider than, your shoulders.
- With your body straight, slowly lower halfway to the ground.
- Pause for 5 seconds.
- Lower down till your chest nearly touches the floor, pause for another 5, then push back up to the top.
Related article: 6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain
Bent Wrist Bicep Curls:
- Okay, arms in front with a dumbbell in each hand, palms facing the ceiling.
- Bend your wrists back so your biceps have to do all the work. Got it?
- Keep upper arms still, exhale as you curl the weights into your body.
- Inhale as you return.
- Hammer through those reps.
Bent Over Rows:
- Stand with feet shoulder-width apart, a dumbbell in each hand.
- Bend your knees slightly and lean forward.
- Keeping your back straight, lower the weights towards the ground, then pull back up squeezing your shoulder blades together.
- Sit on a chair, legs firmly planted on the floor, holding a dumbbell in each hand.
- Choose a weight you know will make you break a sweat.
- Raise your arms to shoulder height, forming right angles, palms facing forward.
- Lower back down and repeat.