15 Minute Athletic Workouts for Weight Loss

Weight loss in 15 min. or less! Melt fat and build muscle by working out less than 1 hour per WEEK. No gym required
4.4 (12 ratings) Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
2,329 students enrolled
$19
$195
90% off
Take This Course
  • Lectures 23
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works

Discover

Find online courses made by experts from around the world.

Learn

Take your courses with you and learn anywhere, anytime.

Master

Learn and practice real-world skills and achieve your goals.

About This Course

Published 10/2015 English

Course Description

Have you been struggling…

  • With weight loss?
  • With stubborn body fat?
  • To take inches off of your waistline
  • Te make time to go to the gym or workout
  • To eat healthier?

So how do you lose weight and get ripped without spending THOUSANDS of dollars on... 

  • A gym membership $40-$149/month
  • Fitness classes $180-$349/month
  • Personal training: $60-$100/session. Typically at 2-4 sessions per week
  • Semi-private training: $20-$40/session. Typically at 2-4 sessions per week

See how this can all start to add up? Don't get me wrong here, I believe that your health is absolutely worth it. Treating your body right with the proper diet and exercise program is not only a means of losing weight, getting a ripped physique, and showing off your six pack abs.
Exercise and eating right can save you tens or HUNDREDS of thousands of dollars of the years on doctors appointments, physical therapists, medications, and even surgeries.


If you need a weight loss program and a way to lose body fat but don’t have the time, energy, or desire to workout or go to the gym,

I have just the solution for you.

My name is Jack Wilson and I am currently teaching 30,000 students on Udemy to mater weight loss, build lean fat-burning muscle mass, and make a lasting positive change in their lives by making a few healthier decisions.

**I have trained hundreds of clients in person and THOUSANDS online. Do you want to know something that you and my other students have in common?

  • You work hard, you have a family, you have a serious career or multiple jobs, you may be going to school or pursuing some kind of demanding academic career, and you don’t have the time or energy to workout.
  • You would love to see serious weight loss results, trim some stubborn body fat, and get into better shape, but who has the time?

***This course is specifically designed for YOU and your schedule. Seriously! It is.***

How This Course Works

I have reached out to thousands of my students on Udemy, and have found out that most of them have two important things in common.

  1. They are all unhappy with the way they look and feel
  2. They don’t have the time, finances, or resources to go to the gym for 5-10+ hours per week to get to their weight loss goals.

This course is designed so that you can

  • Workout outdoors, with no gym or fancy equipment required!
  • Limit your workouts to 15 minutes, 4 times per week
  • Workout 4 hours PER MONTH and lose all of the weight that you have been wanting to lose for months or years.
  • Melt stubborn body fat to accelerate your weight los
  • Save time and save money on personal trainers, fitness classes, nutrition counseling, and other health services.
  • Increase your energy levels and be more productive at work
  • Sleep better at night
  • Transform your body, and keep it off for good this time with my 15 minute weight loss program.

My courses are designed to be the easiest, most efficient, and most effective methods for losing weight and accomplishing your goals. The best part for you is that you are going to experience weight loss naturally, and get into the best shape in your life, for a one time purchase. 

With this course, you purchase it one time and you get to keep it for life! Why spend thousands of dollars on the above services and products for your weight loss, when you can buy this course once, lose weight, and get into the best shape of your life?

100% Money Back Guarantee

What’s the risk? You can try this course for 30 days and if you can’t completely satisfied with your results, you can get your money back. The only risk that your running is putting off your body, your weight loss, and your health for even longer.

Let’s get started!

-Jack

What are the requirements?

  • Students must have clearance and approval from their doctor or physician to perform rigorous exercise

What am I going to get from this course?

  • Lose weight and body fat by working out for less than 1 hour PER WEEK
  • Lose weight and lose inches with workouts that last 15 minutes or less
  • Achieve the body of your dreams with brief, intense, athletic style workouts
  • Lose weight and get ripped WITHOUT a gym membership or fancy workout equipment

What is the target audience?

  • Anyone who has been struggling to lose weight or stubborn body fat
  • Anyone who has been cleared by their doctor or physician as healthy enough to engage in intense physical activity

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Welcome Introduction
01:48

Thank you so much for signing up for this course and welcome! If you need a workout solution that fits your schedule, this program is for you. You don't need a ton of time, a fancy gym membership, and a radical diet to help you lose weight and burn body fat. All you need to do is workout for less than 1 hour PER WEEK, with four 15 minute workouts.

02:41

Why is this course right for you?

  • If you don't like going to the gym
  • If you don't have the time, patience, or finances to go to the gym.
  • If you enjoy working out at home or outdoors
  • If you don't want to spend a ton of time or money on a personal trainer and fitness classes.

This course is just the solution for you.

05:18

In this lecture we will be discussing some of the science behind how we can achieve the best version of our own body. The reason that people do NOT see great results with their workouts is because they...

  1. Lack intensity when they are exercising
  2. Don't have a tight, clean, consistent diet
02:31

Even though it seems that we are in a more health conscious society, obesity rates have never been higher. As someone who was almost 50 pounds overweight, I want to help fight these health problems in any way that I can. You can help your community and your country by sharing this program with a friend, family member, or coworker and having them join you in pursuing this workout program together.

Disclaimer
Article
Section 2: Your Tool Kit for Athletic Weight Loss
02:49

So why is functional movement and athletic training so important. We have already covered that this kind of cardiovascular, strength, and explosive training is great for melting body fat and weight loss, but why would you choose this over other programs?


This course is designed to help you lose weight and become a more functional human being. These workouts are designed to improve your power, strength, flexibility, speed, agility, and coordination which you will take with you everywhere you go. Want to get better in your pickup basketball or soccer team? This course will get you there. Want to be strong and healthy so that you are able to keep up with your energetic kids or grand kids? This course will give you the ability to do that.

02:52

Want to know the best way that you can start losing belly fat right now? Start eating REAL FOOD! See the attached downloadable PDF for the Real Food Grocery Guide that well help you burn body fat, lose weight, and get into the best shape of your life.

1 page

See the attached PDF for the only piece of inexpensive workout equipment that you will need for this course.

2 pages

See the attached PDF for your workout program schedule options.

Section 3: The Workouts You Need to BURN Fat
02:20

Let's kick off the workout portion of this course! This is one of my favorite workouts in this course that incorporates some intense cardiovascular activity.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    *Note: You can add a body weight exercise to the end of each time through your circuit to ramp up the intensity.
02:56

This is a drill that you will see commonly in the NFL combine. We've added some body weight exercises to the end of this circuit so that you can have a combination of strength and cardiovascular activity.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
02:10

Don't be intimidated by the name of this workout. This is a great workout for putting strength training in motion! You'll be sweating and losing weight in no time.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
02:01

This workout takes the same cone layout as the square of doom, but this time we are going to go faster. This workout is built around sprinting and shuffling to elevate your heart rate, get you sweating, and burn some serious body fat.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
02:38

This is another common workout drill that you will see professional football, basketball and soccer players before. Take a look at this video on the T drill, refer to the notes below, and enjoy your workout!

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
03:14

If you really want to make the most of your 15 minute workout, check this out! This cardio triangle is one of the most challenging workouts in this program, and will deliver some serious results when it comes to burning body fat and losing weight.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
02:52

The zig zag workout is another classic athletic training exercise. You can almost feel the pounds falling off of you as you sprint from cone to cone in this brief, intense workout.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
03:08

The W workout is the ultimate when it comes into sprinting and cutting. It will elevate your heart rate and develop those Type II muscle fibers that will help you sculpt your muscles and burn body fat.

How to perform this workout.

  • Warmup: Complete 3-4 rounds of this drill at a moderate pace.
  • Workout:
    • Set a timer for 15 minutes
    • Complete as many rounds of this cone circuit as you can in 15 minutes.
    • Rest only as much as you need between rounds of this workout
    • *Note: Throw in a body weight exercise at the end of each round to up the intensity of your workout. Example: Squats, push-ups, ab twists, planks, plank variations, lunges, etc.
Section 4: Congratulations!
03:12

Congratulations and thank you so much for taking this course. If you apply these workouts to your weekly routine and eat as much real food as possible, I have no doubt that you will be able to reach your weight loss goals, burn body fat, build fat burning muscle mass, and develop functional strength and agility that will transform your life.


If you need anything at all, don't hesitate to ask. Feel free to post a message in the discussion section or send me a personal message at any time. I am more than happy to help.


If you feel like this course is missing anything or you have a question that you would like to be answered, I am more than happy to add additional lectures and content FOR YOU specifically so that you can get the most out of this course.


I can't wait to hear about your results!

-Jack

Section 5: BONUS MATERIAL
4 Ways to Bust Through Your Weight Loss Plateau
08:23
5 Lies You Tell Yourself about Losing Weight
08:58
Is Strength Training or Cardio Better for Fat Loss?
04:46
The Best and Worst Alcohol for Weight Loss
05:09
07:06

When you are losing weight, it is ideal if you can supplement your diet with resistance training or weight lifting. Resistance training will help you build lean, sculpted muscle tissue that will burn more calories at rest than fat tissue. The problem with losing weight by just changing or diet OR just by doing cardiovascular exercise is that eventually you are going to see your resting metabolic rate (RMR) begin to slow. Resistance training and weight lifting will help you keep your metabolism burning on high. 

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Jack Wilson, Personal Trainer and Transformation Specialist

Why are 40,000+ students enrolled in my Udemy courses?

1) I love my field, and I love helping others with it even more! All of my courses have been built based on my students needs and frequently asked questions. 

2) You can start one of my courses TODAY and start seeing results be as soon as next week!

3) I'm fully committed to teaching my incredible and hardworking students on Udemy. 

► Take one of my courses to check it out for yourself! ◄

About Jack Wilson

Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.

"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack

Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.

Elite Udemy Instructor

  • -20 highly rated, premium courses in full HD
  • -Over 40,000 happy and successful students enrolled, and growing
  • -700 positive reviews, and counting
  • -New content added every month
  • -Content creation based on student need (*send me a message or post to the discussion section in any of my courses and I will create new content to help you toward your goal)

Enroll now to...

  • -Lose weight
  • -Incinerate body fat
  • -Build Lean, fat-burning muscle
  • -Shrink your waistline
  • -Take control of your hormones
  • -Elevate your focus, energy, and productivity

Ready to start learning?
Take This Course