10/27/2013 09:39 am ET Updated Oct 30, 2013

The Insanely Effective 15-Minute Workout

By Jessica Smith for Shape.com

Can you really get an effective workout in only 15 minutes? You bet your abs you can! Maximize every second of your precious time with this simple plan that's as effective (if not more!) than most hour-long training sessions. The secret is that it combines two proven fat-loss techniques -- metabolic strength training and Tabata training -- into one super-focused workout.

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First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top off," alternating between 20 seconds of maximum intensity and 10 seconds of rest, eight times. There are two different exercises in the Tabata portion so you'll alternate for every set, meaning you'll do four sets of each move (8 sets total).

How it works: After the one-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in one minute. Perform the full circuit twice, and then move on to the Tabata top off. Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do eight Tabatas (20 seconds on, 10 seconds off) total, alternating between the two moves for each set.

You will need: Free weights

15-Minute Workout


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