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15 Minute Athletic Workouts for Weight Loss

Name: 15 Minute Athletic Workouts for Weight Loss
Rating: 4.6 (64 reviews)

Weight loss in 15 min. or less! Melt fat and build muscle by working out less than 1 hour per WEEK. No gym required

Created byJack Wilson | 180,000+ Students

Last updated 12/2016

English

What you'll learn

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

Course content

5 sections • 24 lectures • 1h 18m total length

Introduction1:48
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.
Why choose athletic workouts for weight loss?2:41
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.
How to Get the Perfect Body...5:18
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...

Lack intensity when they are exercising

Don't have a tight, clean, consistent diet
How you can help2:31
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.
Disclaimer0:41

Why Functional Movement is So Important2:49
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.
The Perfect Diet to Annihilate Belly Fat2:52
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.
The Only Tools You will Need...1:00
See the attached PDF for the only piece of inexpensive workout equipment that you will need for this course.
Your Workout Program Options2:00
See the attached PDF for your workout program schedule options.

The Long Zag Workout2:20
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.
L Shape Suicide Sprints2:56
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.
The Square of Doom: Lower Body Strength Circuit2:10
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
The Sprint Square2:01
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.
T Shape Shuttle Runs for Burning Fat2:38
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.
The Ultimate Cardio Triangle Workout3:14
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.
Zig Zag Sprint Drills2:52
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.
W Shape Track Drills for Fat Loss3:08
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.

In Closing3:12
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

4 Ways to Bust Through Your Weight Loss Plateau8:23
5 Lies You Tell Yourself about Losing Weight8:58
Five common lies about losing weight are debunked, from start tomorrow to no time to exercise, and honesty, simple meals, and consistent action drive results.
Is Strength Training or Cardio Better for Fat Loss?4:46
The Best and Worst Alcohol for Weight Loss5:09
Discover which drinks hinder weight loss and which support it, from margaritas and gin and tonics to dry red wines, plus smarter options like tequila with soda and lime.
3 Irrefutable Reasons Why You Should Lift Weights7:06
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.
BONUS CONTENT You don't want to miss...1:02

Requirements

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

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.

They are all unhappy with the way they look and feel
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

Who this course is for:

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

15 Minute Athletic Workouts for Weight Loss

What you'll learn

Explore related topics

Course content

Welcome Introduction5 lectures • 13min

Your Tool Kit for Athletic Weight Loss4 lectures • 9min

The Workouts You Need to BURN Fat8 lectures • 21min

Congratulations!1 lecture • 3min

BONUS MATERIAL6 lectures • 35min

Requirements

Description

Who this course is for: