Crush the freshman 15 with this 15-minute workout? Yes, totally, you can do it. You don't need much time to ramp up the metabolism and burn some fat. Learn how!

College is an amazing time for you to expand your horizon as well as learn new skills. While your time there should be focused on getting an education, we aren’t naïve to think you aren’t going to partake in some extracurricular activities. Unfortunately, some of these activities can cause severe weight gain and bring on what is known as “The Freshman 15.” In an effort to minimize these effects and help keep you lean and fit, we have put together a 15-minute workout below that you can utilize to keep your health and waistline in check.

What is HIIT and How Does It Help Crush Weight Loss?

HIIT (high-intensity interval training) is amazing and can maximize results in a minimal amount of time. The premise of such a workout is that you have an all-out exertion for a set timeframe which is then followed up by an active recovery period where you are still moving, but it is a very low intensity – allowing you to somewhat catch your breath.

As with any exercise program, it is wise to speak to your doctor before starting to ensure you are healthy enough to utilize such a program. Once given the green light, it’s time to HIIT (I mean hit), the workout.

First things, first. When you reach the gym, hop on one of the bikes (a spin-style bike would be preferred if available, if not, use an upright bike). Start off with a nice and easy five-minute warm-up to get the blood pumping and the muscles loosened up. Once you reached your five minutes, it’s time for the workout laid out below.

A HIIT Workout That Works For You

For the 15-minute workout below, you are going to have a max effort round along with a slow steady round which will consist of slow pedaling (to allow for recovery). You will do these consecutively until you reach the final round. Have a water bottle handy to sip during your recovery rounds if needed. Each set of rounds will be a 1:2 ratio of work to recovery. The “sprint” round below will consist of a max effort sprint on the bike while the “recovery” will be a nice and slow pedaling to allow for recovery.

Following the 15-minute Freshman 15 crushing workout, pedal slowly for an additional 5 minutes to cool down and allow your body to completely recover. And don't forget to breathe!

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

With new year’s resolutions in full-force, many people are looking to get in shape. In fact, the top resolution in 2017 was to “lose weight and eat healthier” and we’re sure that will be a similar trend in 2018. Yet, one statistic showed that 80% of people who joined a gym in January quit within five months. In general, many people find their resolutions hard to stick to, even after just a few weeks.

While staying in shape is a great resolution, it can often be an investment—and maybe that’s a reason why it’s hard to stick to it. Monthly gym memberships are costly, and one-off boutique classes cost a pretty penny.

If you want to jumpstart your workout routine but you’re not willing to cough up a ton of money, keep reading. We’ve explained five easy ways to workout with spending a single cent—making this a great way to switch up your normal workout routine while saving money too!

Related: Home Gym Essentials

Ways to Get Exercise, For Free

1.Go for a run.

This one is a no-brainer. Going for a jog, run, or even a power walk is something that’s completely free. All you need is a good pair of sneakers and some warm running gear! If you’re already a runner, then this option is an easy one; just make sure you gear up properly, run while there’s still ample daylight, and watch out for the slick roads due to snow and ice. If running is completely new to you, do not fret! Start with “run/walks” which basically means you break up running with walking stints. See if you can jog for two minutes, followed by one minute of walking. You may also want to consider looking up the “Couch to 5K plan” which also incorporates this run/walk approach. Either way, remember that the roads and trails are completely free, and the only thing you need to bring with you is a little motivation.

2. Try out gym trials.

January is a huge business month for gyms, and many offer special deals for newcomers. Still, those deals won’t be completely free. If you’re curious about eventually finding a new gym, a great way to make the right choice is to test a few out. Most gyms offer a free day pass—or even a free week pass—so you can try out their equipment, classes, locker rooms, and other amenities. If you’re up for a little exploration and gym hopping, then definitely use January as a time to try a few out to see which one you’d like to invest in!

Related: Dorm Room Workout

3. Find a fitness app

There are tons of fitness apps on the market, from bodyweight exercises to running routes, yoga, and even CrossFit-type workouts. Apps are a great way to bring workout classes to you, and are especially handy when traveling! It’s also a great way to learn new fitness routines you can eventually do on your own.

Search the app store to find your favorites, or check out our recommendations, which are all free:

• Aaptiv: A fitness company that produces audio-based workouts created by certified personal trainers. Includes a free trial!
• Zombies, Run!: A running app with special audio; if you hear you’re being chased by zombies, you’ll have to speed up! Interval training, anyone?
• Sworkit: A strength training app that has videos for any type of regime—from abs to yoga, to advance full body. 7-day free trial included!
• Daily Yoga: A free, studio-like yoga experience in the comfort of your home. Can we get a namaste?
• 7-Minute Workout: Bring the scientific 7-minute workout to you. The app includes a timer and images so you can move through the 12 exercises with ease.

Related: Core Killer! 1 Workout,10 Minutes, Sculpted Abs

4. See what your office offers.

Your workplace might be an unexpected (and free) way to stay fit this winter. See if your office offers any corporate fitness challenges. Or, talk to HR to inquire about a corporate gym membership! If you work for a small team, coerce people into daily plank challenges at lunch or push-ups before meetings. If anything, find a buddy who will go for a walk with you during lunch to get some steps in.

5. Make the outdoors your gym

It may be winter, but that doesn’t mean you need to stay stuck inside. While the gym, or even your living room floor, are great places to workout, sometimes that doesn’t beat the beauty of the outdoors. Plus, you’ll get an extra boost of Vitamin D! Here are some ways you can use the outdoors as your natural gym:

• Be your own Stairmaster. Head to a local stadium, find some bleachers, and start walking or jogging! See if you can do repeats for 20-30 minutes, mimicking the Stairmaster machine, but with much better views!
• Use playgrounds! A lot of local playgrounds now have fitness stations. Work your abs, perfect your pull-ups, strengthen the quads, and more. Check out your local parks to see what they offer.
• Find local trails. Get the blood flowing by going on a power hike! Extra points are given if you can find a trail that has some steady ascents to really challenge the leg muscles.

Related: Gift Ideas for Your Fitness Friends

If you’re craving community, definitely try to get a fitness friend to explore these options with you. Have a workout party in your own home, and turn on an app! Go for a run with a coworker at lunch, or get a group to do a long hike with you on the weekends. If you like solitude, any of these fitness ideas work great for solo-exercisers too.

Either way, one thing should be clear: You don’t need to shell out a ton of money to get fit. Instead, you just need a little motivation and creativity! These different types of workouts should mix things up for you—targeting all different types of muscles while getting your heart rate up. And since they’re completely free, it’ll be hard to say no, helping you keep your new year’s resolution.

3 Exercises that burn 200 calories or less in less than 3 minutes? Sounds too good to be true, but trust us, it's not!

When you want to yield the best results in a very small amount of time, you’re going to need to utilize some of the best calorie-burning exercises out there. I see too many people doing low-intensity steady-state cardio for long durations and hating every minute of it. Why put yourself through the pain and agony of long, drawn-out exercises that yield you very little in return when it comes to burning calories? Stop the madness! We get it! You wanna maximize your efforts. It can be done! 

Beneil Dariush (UFC Lightweight) says, "...you’ll never be the best striker. You’ll never be the best grappler. You don’t have the time to spend mastering one thing, so there is always someone beating you on a regular basis."

This article will show you three exercises that burn 200 calories in less than 3 minutes. You can utilize these as a stand-alone cardio workout, as a quick way to burn calories throughout the day, or incorporate them into your resistance workouts (between sets) to increase the total calories burned.

To complete these exercises, you can do them in bursts of 30 seconds before taking a very short breather. Or you can tough it out and go for the full three minutes all at once (which isn’t going to be easy). By keeping the intensity as high as possible, you will keep the calories burning even after you are done with your three minutes of intense exercise.

Due to the afterburn effects of the exercise(s), you will burn up to an additional 200 calories on the days you complete any or all of the exercises listed below.

And, of course, before you engage in any of these exercises, you should be medically cleared by your doctor to ensure you are healthy enough to engage in these intense exercises.

Feel the BURN

1. Jump Squats

This exercise involves dropping down into a squat position before exploding back up and jumping into the air. The movement should be swift and fluid while ensuring the intensity of the exercise is high.

2. Burpees

An exercise we have all come to love to hate (or maybe just hate?) are burpees. To do a burpee, squat down and put your hands on the floor in front of you slightly. Kick your legs back behind you to put yourself in a push-up position. Lower yourself to complete a push-up and immediately following the push-up. Then, bring your feet back up towards your hands in an explosive motion, returning yourself back into a squat. Then explode up and jump as high as you can before starting the exercise all over again.

3. Stairs Running

This is pretty self-explanatory. To complete this exercise, you run up and down the stairs, keeping the intensity as high as possible while still maintaining your safety on the stairs. (This is the kind of training you saw in movies like Rocky.) Your stairs might work great, but stadium stairs at your local high school are perfect.

Article Courtesy Of Weik Fitness

If you are like me, you get sick of being on the treadmill for any longer than… five seconds. The key is to try and make your workouts fun, entertaining, challenging, and of course intense. I’ve created a treadmill workout that is bound to make your fat cells cry.

Enough with the low-intensity steady state cardio on the treadmill. It’s time to kick things up a notch and see exactly what you’re made of. This workout is not for the faint of heart, so please make sure you consult with your doctor before engaging in this workout to ensure you are healthy enough to do so.

There will be several stages to this treadmill workout and each stage will be something different and will last one minute. Complete each stage safely and if at any point you don’t feel confident in the stage, move onto the next stage where you feel comfortable (from a stability standpoint – don’t simply skip it because it’s difficult).

Treadmill Workout

Directions

Stage 1: Start out with a five-minute warm-up to get the blood pumping and into the working muscles.

Stage 2: Turn the speed up until you have a nice jogging speed, but not too quickly. Jog for one minute.

Stage 3: Next, turn yourself so you are facing the right side of the treadmill and shuffle (side step) at the same speed. To do this, you will be pushing off of your right leg and hopping back towards the front of the treadmill. Your feet will remain around shoulder-width apart the entire movement. Do this for one minute.

Stage 4: Turn again and have your back to the console of the treadmill and backpedal for one minute.

Stage 5: Next, turn and face the left side of the treadmill and repeat the side hops as you did in Stage 3 (only this time you’re facing the opposite direction).

Stage 6: Immediately following Stage 5, safely face forward again and turn the treadmill down to a walking pace. Hit the incline button and take it up as high as it goes. Once there, walk uphill for one full minute.

Stage 7: Now take the incline all the way back down to zero and walk for one minute.

Stage 8: Following the recovery walk, increase the speed to a sprint (but not 100% exertion) and go at that pace for one minute.

Stage 9: Turn the speed back down to a walk and enjoy a short active recovery period for a minute.

Stage 10: Next, turn to the right side again, but instead of the hop like in Stage 3, you are going to incorporate a squat. Complete a squat (quickly) and hop back up towards the front of the treadmill. Do these quickly to avoid falling off the back of the treadmill. Do these for one minute.

Stage 11: Turn forward again and walk for one minute to allow your legs to recover slightly from the squats.

Stage 12: Next, move your body so you are facing the left side and repeat the squats like in Stage 10, only going in the opposite direction. Do these for a full minute.

Stage 13: Turn forward and walk for one minute.

Stage 14: To close out the treadmill workout, finish with a one-minute sprint.

Stage 15: Cool down with a slow walk for five minutes.

Don't forget, exercise is just a way to expend energy. If you're not fueling your body properly, you're fighting an up-hill battle. Try planning meals and listening to your body, paired with an active routine.

It’s rainy and yucky outside, and you don’t feel like making the trek to the gym and getting soaked. What do you do? Well, we have good news and bad news. The good news is that we have an indoor workout below that you can use right in the privacy of your own home. The bad news? You’re still going to end up drenched—with sweat, that is.

Make sure you have enough room around you to complete the workout below, and you’ll be sure to work up a good sweat and burn a significant number of calories in the process.

The workout below can be done anywhere from 1-4 times as a circuit, depending on your current fitness level. Complete all the exercises from top to bottom, and then start over for each circuit round. The more conditioned and physically fit you are, the more circuits you should be able to complete.

Exercises should be completed one after the other with little to no rest in between. However, remember to listen to your body and take short breaks if needed. You will also need some type of timekeeping device—whether it’s a stopwatch, timer, clock, cell phone, or wristwatch—to ensure you are meeting the specified duration for each exercise. A glass of water or water bottle is also recommended to stay hydrated throughout the workout.

Before You Begin: Warm-Up

Start with a 5-minute warm-up to get your muscles ready and prevent injury. Try jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles.

The Indoor Body-Weight Workout

1. Jumping Jacks – 1 minute
   Get your heart rate up and warm up your entire body with this classic move.
2. Bodyweight Squats – 15 reps
   Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
3. Push-Ups – 10-15 reps
   Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Modify by doing them on your knees if needed.
4. Plank – 30 seconds
   Hold a plank position, keeping your body in a straight line from head to heels. Engage your core and avoid sagging your hips.
5. Mountain Climbers – 1 minute
   From a plank position, quickly alternate bringing your knees to your chest, as if you're running in place.
6. Lunges – 10 reps per leg
   Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.
7. Bicycle Crunches – 1 minute
   Lie on your back, lift your legs to a tabletop position, and alternate bringing your opposite elbow to your knee in a pedaling motion.
8. High Knees – 1 minute
   Run in place, bringing your knees up towards your chest as high as you can.
9. Side Plank (each side) – 30 seconds per side
   Lie on your side, prop yourself up on your elbow, and lift your hips. Hold, engaging your core, then switch sides.
10. Burpees – 10 reps
    Start standing, then squat down, place your hands on the floor, jump back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump. Repeat.

Cool Down

Finish your workout with a 5-minute cool-down. Walk around to bring your heart rate down, and stretch your major muscle groups to aid recovery.

Stay Safe and Listen to Your Body

Remember, this workout is designed to be challenging but safe. Always listen to your body, take breaks when needed, and adjust the exercises to suit your fitness level. Consistency is key, so aim to complete this workout a few times a week, and you'll start seeing great results in no time!

A Balanced Approach to Fitness

Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

January is the typical month to reevaluate your exercise routine. Everyone is doing it this time of year. Especially if the inches or pounds have encroached upon your frame, we generally take this time to revisit our plan to see if there are some things that need to be revised for the upcoming year. Here are 8 suggestions to think about as you seek to get fit this January:

1.Stay hydrated before meals.

One of the best ways to get fit is to make sure that you maintaining optimal hydration. It is important during exercise, of course, but it is equally so throughout the normal course of the day.

Water is essential to your body to make sure your metabolism and digestive system is running at optimal levels. Like gas is necessary to make a car run efficiently, water is the fuel that is necessary for all the cells of your body to do their jobs well.

Drinking eight, 8 oz. glasses of water daily is suggested, but make it a habit to drink one of those glasses before each meal. Our bodies have a hard time making a distinction between hunger and thirst. Having a nice, cold glass of water can make you feel fuller before a meal so it’s easier to avoid overeating.

2. Don’t skip breakfast.

Make sure to meal prep something for busy weekday mornings so you have no excuses for being famished and grabbing something, shall we say, less than advantageous, on the way to work. If you are hungry in the morning, EAT! If you are running out the door, at least have a glass of water (see previous suggestion). If you prefer not to sit down to the good breakfast that you have prepped at home, bring it with you to have once you get to work. This will keep you satisfied and alert as you start your day.

3. Find a Trainer.

If you have never invested in having a trainer to help you put together a fitness plan, January may be the time to give this a try. You might be able to find some holiday special to experiment with this time of year-just another way to take advantage of this resolution-making season.

This might be someone that you want with you every step of the way. Or maybe you just need someone that you can engage to help you get together an initial plan and you take it from there. There are plans to fit every financial situation. It just takes some fortitude to go looking for the deal that will best fit you and your lifestyle. This is a wise investment to get the most time-saving benefit on the road to a fitter YOU.

4. Grab a friend.

Making plans that you will be more apt to stick to, is always easier if you have a partner to keep you on track. There is no way to overemphasize the benefits of having a friend along to motivate, encourage, and hold you accountable. Plus, let’s be honest, it definitely makes it more fun! Take a look at what Pablo Diaz says about working out with a friend, HERE.

5. Purchase a foam roller.

Or if money isn’t an issue for you, get a regular massage. Either way, your body will thank you to spend some time on myofascial release after a good, hard workout. How will this help? Either a few good rolls with a foam roller or massage helps to speed recovery from any aches or pains and ease muscle soreness. You will more likely look forward to your next exercise session if you indulge yourself to recover with foam rolling and/or a session with a trained masseuse..

6. Strengthen your core.

What is the benefit of a tightened core? Your core muscles are the muscles around your abdomen, pelvis, and lower back. It is necessary for all sports and exercise to have strong core muscles to help with flexibility, balance, and should be a vital part of any exercise program. One of the easiest core exercises is “The Plank”. It does not require any special equipment and can even be done in front of the television.

7. Make good use of downtime.

These days, most of us have more things that are pulling at our time than ever. Finding time to fit in a well-organized fitness program at times seems almost impossible. Look for those extra minutes to just keep moving if you haven’t been able to fit your normal routine in. Just don’t give up! Or maybe you have had several workouts this week and it is time for a rest day. Instead, use your downtime to do some foam rolling. Little minutes add up!

8. Dance for 15 minutes.

During the winter months, especially if you live in the snow regions, there can be lots of indoor time. For some of us, there tend to be lots of family time; time spent watching movies or just being together. This is a good thing!

This is also a great time to put on some good music and have a little dance party. Children love this too and they never seem to run out of energy! But children or partners are not required. This can be done any ol’ time. Just keep moving and those calories will burn!

How are you keeping fit this January? We would love to hear about it. The options are limitless.

What are some of your favorite ideas?

What we have here is not for the faint of heart. In fact, this ladder workout will test even the most conditioned athletes – so, be prepared. However, if you’re determined to prove to yourself that you can complete this fat-torching workout, it’s going to leave your fat cells screaming for help. They won’t even know what hit them.

Elevating your heart rate through quick bursts of energy is a great way to burn calories – and in a hurry. This ladder workout in a sense is similar to a HIIT (high intensity interval training) workout. You will have some time to recover between exercises, not much, but not enough that you’re going to be able to slightly catch your breath before getting after it again. The harder you push yourself during the workout, the better the results.

Do this workout indoors!

This ladder workout can be done indoors or outdoors and doesn’t necessarily need to be done at the gym if you have a means to complete it at your home. Agility ladders can be picked up fairly inexpensively if you wished to go that route, or you can grab some chalk and make your own in your driveway or on the sidewalk (anywhere there’s enough room for you to complete the exercises safely).

Below is the workout to be completed. You will need some type of timekeeping device whether it be a stopwatch, timer, clock, or wristwatch to ensure you are meeting the specified duration for each exercise to be completed. A glass of water or water bottle is also recommended in case you need a drink in order to stay hydrated throughout the workout.

*Before you start your workout, warm up by walking around your house or doing a light activity such as jumping jacks for five minutes to warm up the muscles and get good blood flow throughout your body.

_

Article Courtesy Of Weik Fitness

Abs seem to be the most coveted body part that everyone seems to focus on. And sure, they look great, they show off a sexy physique, and they are a sign of core strength – the foundation of any body, big or small. Yet, people still seem to be unsure how to properly activate these muscles to have them pop so they can show them off this year at the beach. Let’s not get ahead of ourselves though. As you know, abs are made in the kitchen. You need to have a clean diet in order to drop enough body fat to have your abs show. However, through the 10-minute ab workout, we are about to share with you, you’ll be able to strengthen and build your core to aid in the process of getting that desired rock-hard midsection you’ve always wanted.

In order to complete this 10-minute ab workout, you’ll need enough space around you to complete the exercises. If you are doing this workout in the gym, find a space on a padded mat so you are a little bit more comfortable than being on a hard floor, and if you are at home, either utilize an exercise mat (these can be purchased inexpensively from all sporting goods stores or online) or simply use a carpeted area that has some padding under it.

You are going to want to either complete this workout on its own or following one of your workouts as a great finisher. I would recommend hitting your abdominals two or three times each week to help achieve the desired results. The 10-minute ab workout mentioned below is to be completed as a circuit. Meaning, go through the exercises one by one and when you finish the last exercise, start all over again.

Depending on your experience, beginners should start with one circuit and increase the number as they improve. Intermediates can start with two circuits and expand from there. While experienced exercisers can start with three complete circuits. You can rest for one to two minutes in between circuits if you wish or continue the next circuit right away to increase the intensity and calorie burn.

Exercise Routine

1. Crunch: 15-20 reps
2. Leg Lift: 15-20 reps
3. Bicycle: 15-20 reps
4. Plank: Hold for 30 seconds
5. Reverse Crunch: 15-20 reps
6. Toe Toucher: 15-20 reps

Article Courtesy Of Weik Fitness