Give us 15 minutes and we’ll transform your body.
Don't have 15 to spare? Baloney, Facebook friend. The Nielsen Company says the average U.S. Facebook user spends almost 6 1/2 hours a month on the site. Guess how much time that works out to a day? Nearly 15 minutes.
It's time to edit your profile.
VIDEO: Short on time? Eat this for breakfast
According to a recent study in the European Journal of Applied Physiology, 15 minutes of resistance training can elevate your resting energy expenditure for 72 hours after exercise just as effectively as 35 minutes can. That means you'll burn off your gut and build muscle faster than you ever thought possible.
Even the most prolific poster can do it.
20 Tips for Building Bigger Muscles
Now there's a new tool to help make the excuses harder to muster: The Men's Health Big Book of 15-Minute Workouts is available this month. And below you'll find two workouts from the book—a metabolic circuit for trimming down, and a sports-specific program to prep you for snow season. Ready? This won't take long.
For another killer 15-minute workout, try Amazing Abs—Fast!
15-Minute Ski and Snowboard Workout
Anyone who's ever experienced rubbery legs after a full day on the slopes knows that skiing and snowboarding demand lower-body power like almost nothing else. Your legs are shock absorbers working with your core as you bound, hop, and carve your way down the mountain. Whether you board or ski, this workout can give you strong leg muscles and endurance to stay in control through the day's last run. (Search: How to prevent skiing injuries)
Do the routine as a circuit, performing the prescribed number of reps for each move and then moving to the next without resting. Then rest 1 minute after you complete the circuit. Repeat, doing a total of three full circuits.
For another grueling lower-body workout, try The Leg Matrix—a bodyweight routine that we’ve dubbed “2 Minutes of Hell.”
1. Drop Lunge
REPS: 8 to 10 with each leg
2. Bosu Medicine-Ball Twist
REPS: 5 to 8 with each leg
3. Bosu Jump
REPS: 5 counterclockwise and 5 clockwise
4. Ski Hop
REPS: 20
5. Lateral Medicine-Ball Hop
REPS: 5 to 6 each side
15-Minute Total-Body Dumbbell Blast
This old-school dumbbell routine builds muscle and melts unwanted flab the old-fashioned way—hard work, no rest.
Do this four-exercise circuit with no break between exercises. Then, after you've finished the circuit, rest for 90 seconds before doing it again. Do three complete circuits.
1. Seated Calf Raise
REPS: 10 to 12
2. One-Arm Snatch
REPS: 10 with each arm
3. Incline Bench Press
REPS: 10 to 12
4. Chest-Supported Row
REPS: 10 to 12
Print It: The Greatest Abs Workout Ever
