Is 15 minutes enough for a full body workout? BOSTROX

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Is 15 minutes enough for a full body workout? Or do you necessarily need more time to train to get results, no matter what you aim for?

If you go online, you’ll see countless workout videos for people who want to get thinner, stronger, fitter, more athletic, or just plain healthier. These videos can range from as little as 5 minutes to over an hour.

In any case, is 15 minutes enough for a full body workout? Should it be longer? Or maybe shorter? To help answer, we turn to the experience of the guys on the Mind Pump podcast.

The Mind Pump Podcast is an online radio show that talks about all things fitness and is usually provocative. His guests are Sal DiStefano, Adam Schafer, Justin Andrews and Doug Egge. They also have a YouTube channel with over 700,000 subscribers.

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If you’re wondering if the workout you’re doing right now is long enough, this is the definitive answer you’ve been looking for.

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Is 15 minutes enough for a full body workout?

Sal Di Stefano poses the question to the other guests, but immediately changes the framing of the question. According to him, 15 minutes is enough for a wrong full body workout.

The question really is, can you send out the right signal for adaptation in just 15 minutes, he says. Why is this the correct way to ask questions? Because as long as you are challenging your body enough, it doesn’t matter how long it takes, as long as you challenge it in a way that it tries to adapt to the new exercise/movement/workout.

And according to him, when the question is framed correctly, the answer is yes!

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Source: Courtesy of CrossFit Inc.

Schafer goes a little further and says it’s about understanding training instead of just doing exercises. Something that is programmed really well can be extremely effective and it’s not about the time you spend in the gym as it is how effective the few movements you are doing are in that short period of time.

The hosts of the show go on to explain that when the total volume is equal, the results are equal. For example, if you train your chest 4 times a week doing 3 sets of 10 reps each time, you will train your chest 120 reps each week. If you hit the gym twice and do 6 sets of 10 reps, you’re still doing the same amount of volume weekly and the result will be very similar.

However, exercise selection is also key when it comes to working out for just 15 minutes for a full body workout session. Some exercises are better than others depending on your goals. If you want to burn more calories, you’re better off with full-body movements that challenge your heart rate and lung capacity. If you want to build muscle, you’re better off with heavy lifts with compound movements.

Regardless of all of this, you still need to pay attention to your diet and know how to eat, how to use calculate your macros and be consistent and diligent with it.

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For a full explanation from the podcast hosts, watch the video below.

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Learn more

As short as possible, here are the basics of building muscle, in case you don’t know yet:

  1. Endurance training: Engaging in regular strength training exercises is essential to stimulate muscle growth. Resistance exercises include weight lifting, bodyweight exercises, and resistance machine workouts.
  2. Progressive overload: To promote muscle growth, progressively challenge your muscles by gradually increasing the intensity, volume or difficulty of your workouts over time. This can be accomplished by lifting heavier weights, performing more repetitions, or reducing the rest periods between sets.
  3. Proper nutrition: A balanced diet rich in nutrients is essential for muscle growth. Make sure you are consuming enough protein to support muscle repair and synthesis.
  4. Calorie surplus: To gain muscle mass, you usually need to consume more calories than you burn (caloric surplus). This provides the energy and nutrients needed for muscle growth.
  5. Sufficient rest and recovery: Muscles grow and repair during rest periods, so allow adequate time for recovery between workouts. Aim for 7-9 hours of quality sleep per night to support optimal recovery. Also, consider incorporating rest days into your training schedule to avoid overtraining and prevent injury.
  6. Consistency and patience: Building muscle takes time and dedication. Consistency in training and nutrition is essential. Stick to a well-designed exercise program and maintain a balanced diet for the long term.

How to boost your metabolism

To burn fat, you must create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

  1. Regular exercise: Cardiovascular exercise, such as running, cycling or swimming, can help you burn calories and boost your metabolism. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.
  2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue takes more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
  3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or going for a walk during your lunch break.
  4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
  5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
  6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Try to sleep 7-8 hours a night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to with long-term fixes rather than quick fixes.

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