Body Workout in Only 15 Minutes

All it takes is just 4 moves in only 15 minutes to fire up your fat burning and build lean metabolism-charging muscle. This basic routine hits all of your major muscle groups. Do these moves one after another with no rest in between. Repeat the circuit a total of three times, resting one minute between each circuit. Do this workout four to six times a week.

SQUAT
Stand with your feet hip-width apart, holding dumbbells at your sides. Squat down as if you’re sitting into a chair until your thighs are nearly parallel to the floor, keeping your knees from jutting past your toes . Slowly return to the starting position. Do 12 to 15 reps.




CHEST PRESS
Lie back on an exercise bench and hold the dumbbells over your chest at arm’s length. Your palms should be turned slightly inward.  Lower your arms until the weights are even with your chest. Press back to the starting position. Do 12 to 15 reps.

BENT-OVER ROW
Holding a pair of dumbbells, slightly bend your knees and bend forward until your torso is nearly parallel to the floor, your arms hanging  down, palms facing back. Squeeze your shoulder blades together and pull the dumbbells to your chest. Lower back to start. Do 12 to 15 reps

BICYCLE
Lie on your back, knees bent 90 degrees and legs lifted so calves are parallel to the floor . With your  hands behind your head,  lift your right shoulder off the floor and curl toward your left knee as you extend your right leg . Then curl toward your right knee as you bend it and extend your left leg. Imagine leading with your shoulder, not your elbow. Don’t pull up on your head; make your abs do the work. Alternate this way for 12 to 15 reps per side.