Great shape for 15 minutes a day? It’s possible! We have prepared an intensive workout for you to help in losing weight.

An author of the program – Nikki Metzger, 2015 Next Fitness Star winner, annually held by US Women’s Health. Nikki is the Energizer Bunny and Tigger from “Winnie the Pooh” in one person, so much she is lively and playful. Her fitness concept is based on the time-tested movements, maximum efficiency and high intensity (get ready to be sweaty).

How to work out

Start with the first exercise (1A) and make maximum reps in 30 seconds, then – without a pause – do the same (1B); and repeat three times.

  • Rest a minute.

Use the same pattern to work out all remaining movements (2A and 2B, 3A and 3B, 4A and 4B).
Another option – add movements you like to your usual workout to make it efficient and innovative.

Superset 1 

1A Chest Press With Legs Extended

Take dumbbells and lie faceup on the floor. Bring your elbows out to the sides and raise the dumbbells above your chest (triceps on the floor, forearms vertical, palms facing forward). Lift your legs up, feet together (A).
Keeping your core tight and hold this position, press the dumbbells up above your chest until your arms are fully extended (B).

Take a pause and slowly lower back – This is one repetition.

Chest Press

TIPS: Too complicated? Bend your legs, or put feet on the floor. Too easy? Keep your feet close to the floor in the air.

1B Lateral Bear Crawl

Get down on the flour, with hands and knees in a tabletop position. Do not lower your back, brace your abs and lift your knees off the floor (A).
Keeping your body in the position, slowly step your right hand and foot to the right (B); then put closer your left hand and foot.

Then do the same to the opposite side. Continue, alternating back and forth.

Lateral Bear Crawl

Superset 2

2A Plank Jack

Get into a pushup position: your hands flat directly under your shoulders, feet together (A).
Keeping your core tight and your body in a straight line, jump your feet away from each other, landing lightly on your toes (B).

Quickly return to start.

This is one repetition.

Plank Jack

2B Jump Start

Step back with your right leg and bend your left knee until your thigh is parallel to the floor. Then, keeping your back flat, lean forward, reaching your right hand to the floor (your left hand behind you) (A).
In one motion, press through your left heel to stand up and jump upward, lifting your right knee and left arm up (your right arm behind you) (B).
Return to start position A and repeat on the other side. Swift the sides in 15 seconds.

2B Jump Start

Superset 3

3A Lateral Shuffle With Reach

Put with your feet about shoulder-width apart, knees bent: keep the body upright, and hands in front of your chest (A).

Take two quick shuffle steps to the right, keeping your feet parallel.

Rotating your torso as you reach your left hand toward your right foot (B).

Then repeat on the other side (C).

Continue alternating as quickly as possible.

3A Lateral Shuffle With Reach

3B Burpee With Shoulder Press

Get down in the squat, putting a in front of him on the floor (A) .
Based on their necks, legs trailing jump back to take the emphasis lying down (Bed and) .
Sit your hips back and bend your knees to lower into a squat, placing the dumbbells on the floor (A);

3B Burpee With Shoulder Press

Standing with a dumbbell in each hand, quickly jump your feet back into a pushup position (B).

Then jump to return to seat position and stand, lifting the dumbbells to your shoulders (keep your elbows close to your body) (C);

Press the dumbbells directly overhead until your arms are fully extended (D).
Reverse to return to start. This is one repetition.

Superset 4

4A Wood-Chop Jump

Take a dumbbell with both hands and stand with your feet hip-width apart.


Keeping your back right, hinge forward at the hips, knees slightly bent, lowering the dumbbell between your legs (A).


Thrust your hips forward and jump your feet together lifting the dumbbell directly overhead (B).

Wood-Chop Jump

Return to position A and immediately do the same in the next repetition.

4B Starfish Crunch

Lie down on the floor with your arms and legs extended in an X-position (A).
In one movement, lift your left leg and torso off the ground, turning to touch the foot with your right hand (B).Slowly return to start, and repeat on the other side with your right leg and left hand. Continue alternating the sides.

Starfish Crunch