Feeling sluggish or short on time? Try this powerful punch of strength training and energy into just 15 minutes? This quick and effective workout is your ticket to a more energized day, all without leaving your living room (or office!).
Why Does This Work?
This workout combines several key elements for a well-rounded routine:
Warm-up: Prepares your muscles for movement, reducing risk of injury and improving performance.
Strength Training: Builds muscle mass, which boosts metabolism and helps burn calories even at rest.
Power Exercises: Added power exercises will challenge your muscles for speedy moves; improves athletic performance.
Stretches in between : Get your heart rate down but give your muscles some deeps stretches to challenge them further in each circuit.
Cool-down: Helps your body recover and prevents post-workout soreness.
Ready to power up your day?
Let’s break down the workout!
Warm-up (3 Minutes):
Give your body a gentle wake-up with these dynamic movements. Aim for smooth, controlled motions and repeat each for 30 seconds:
Arm circles: Forward and backward circles, warming up your shoulders and upper back.
High knees: Run in place while bringing your knees high towards your chest, increasing heart rate and engaging your core.
Butt kicks: Run in place with your heels kicking towards your glutes, working your hamstrings and core.
Body twists: Stand with feet hip-width apart and twist your torso from side to side, warming your core and spine.
Strength Exercises (9 Minutes):
We’ll divide this section into three sets of exercises with short breaks in between. Perform each exercise for 30 seconds, resting for 15 seconds before moving on to the next.
Set 1 (Focus: Lower Body & Core)
Squat to shoulder press: This exercise builds strength in your quads, glutes, core, and shoulders. Stand with feet hip-width apart, toes slightly outward. Squat down as if sitting in a chair, keeping your back straight and core engaged. As you stand up, press your arms overhead with fists clenched.
Squat jump: This explosive movement builds lower body power and agility. Perform a regular squat, then jump explosively as high as you can. Land softly and immediately squat again for the next repetition.
Tadasana (Mountain Pose): This standing posture improves balance and core strength. Stand with your feet together, big toes touching, and arms by your sides. Ground yourself through your feet and lengthen your spine. Hold this pose for 30 seconds, focusing on maintaining good posture.
Break (30 seconds): Catch your breath and get ready for the next set!
Set 2 (Focus: Lower Body & Balance)
Lunges: This classic exercise works your quads, glutes, hamstrings, and core. Step forward with one leg and lower your body until both knees are bent at 90-degree angles. Keep your front knee aligned over your ankle and your back knee hovering slightly off the ground. Push back to the starting position and repeat with the other leg.
Shuffle legs: This dynamic movement improves footwork and agility. Stand with feet hip-width apart and shuffle side-to-side, keeping your core engaged and your body low. Focus on quick and light movements.
Veer-bhadrasana (Warrior Pose): This yoga posture builds strength and stability while improving balance. Step back with one leg and lunge, bending your front knee. Raise your arms overhead and hold this pose for 30 seconds, focusing on grounding yourself through your feet and engaging your core. Repeat on the other side.
Break (30 seconds): Time to recharge before the final set!
Set 3 (Focus: Core & Upper Body)
Plank rows: This exercise strengthens your core, shoulders, and back. Get into a high plank position with forearms on the ground and shoulders stacked over elbows. Row one dumbbell towards your chest, keeping your core engaged and back flat. Lower the dumbbell back down and repeat with the other arm.
Mountain climbers: This exercise is a great cardio burst while also engaging your core. Start in a high plank position. Pull one knee towards your chest like you’re running in place. Quickly switch legs and repeat, maintaining a fast pace.
Downward-Facing Dog (Adho Mukha Svanasana): This yoga posture stretches your entire posterior chain and improves blood flow. Start on all fours, then push your hips back and straighten your legs as much as
Cool Down
Give your body a gentle wind-down after your workout. These static stretches will help improve flexibility and prevent post-workout soreness. Hold each stretch for 30 seconds:
Hamstring stretch: Sit on the floor with legs extended in front. Lean forward from your hips, reaching towards your toes (or as far as comfortable) without rounding your back.
Quad stretch: Stand on one leg and grab the other foot behind your calf, gently pulling your heel towards your glutes. Keep your hips square and avoid arching your back. Repeat on the other side.
Chest stretch: Stand in a doorway and place your forearms on either side of the frame. Lean forward gently, feeling a stretch across your chest.
Tricep stretch: Raise one arm overhead with your elbow slightly bent. Use your other hand to gently push your elbow behind your head, feeling a stretch in the back of your upper arm. Repeat on the other side.
Neck rolls: Gently roll your head in a circular motion, first clockwise and then counter-clockwise, releasing tension in your neck muscles.
Warm-Up (3 Minutes): Arm Circles (Forward & Backward) – 30 seconds each direction High Knees – 30 seconds Butt Kicks – 30 seconds Body Twists – 30 seconds
Strength Training (9 Minutes): (3 sets of exercises, 30 seconds per exercise, 30 seconds rest)
Set 1 (Lower Body & Core): Squat to Shoulder Press – 30 sec Squat Jump – 30 sec Tadasana (Mountain Pose) – 30 sec hold Set 2 (Lower Body & Balance): Lunges – 30 sec per leg Shuffle Legs – 30 sec Veerbhadrasana (Warrior Pose) – 30 sec per side Set 3 (Core & Upper Body): Plank Rows – 30 sec per side Mountain Climbers – 30 sec Downward-Facing Dog – 30 sec hold
Cool Down (3 Minutes): (Hold each stretch for 30 seconds) Hamstring Stretch Quad Stretch Chest Stretch Tricep Stretch Neck Rolls
Congratulations! You’ve just completed a powerful 15-minute workout that will leave you feeling energized and ready to take on your day. Remember, consistency is key! Aim to incorporate this workout into your routine 2-3 times a week for optimal results.
Bonus Tip: Feeling extra motivated? Increase the intensity by adding light weights to the squat to shoulder press, lunges, and plank rows. You can also modify the exercises to fit your fitness level.
I’m a huge believer in experimenting – finding ways to optimize my health and well-being through diet and lifestyle tweaks. That’s why I decided to take on a 6-month challenge – ghee coffee for breakfast, every single day.
The Ghee Coffee Challenge: A Creamy Cup of Curiosity
Ghee coffee, also known as Bulletproof coffee, is a high-fat, low-carb breakfast drink. It’s made by blending coffee with organic homemade ghee, and MCT oil. Proponents claim it boosts energy levels, curbs cravings, and aids in weight management. Intrigued by these potential benefits, I decided to put it to the test. Initially, I started with just a month-long trial. But I kind of got hooked and stayed with it for half a year!
The Rules of the Road:
My challenge was simple: every morning for 6 months, breakfast would be a mug of bulletproof coffee. Here’s what went into my brew:
Black coffee (1 cup) : Freshly brewed, organic whenever possible.
Ghee: Grass ( 1 tbs)-fed, high-quality ghee.
Extra virgin coconut oil (1 tbs)l: instead of MCT oil.
Every time you post something online, you have a choice. You can either make it something that adds to the happiness levels in the world — or you can make it something that takes away.
Brewing Success: Hacks and Habits
Honestly, incorporating ghee coffee into my routine was a breeze. Here are some tips that made it a smooth experience:
Invest in a good blender: Achieving that frothy, creamy consistency is key to enjoying bulletproof coffee.
Find your flavor: Experiment with different coffee roasts and ghee brands to discover your perfect cup. I prefer light roast coffee.
Prep is key: Pre-measure your ghee and MCT oil (if using) for quick morning prep.
The Not-So-Smooth Bits: Challenges Faced
While the routine was easy, there were a few hurdles:
Initial discomfort: It took a few days for my body to adjust to the higher fat content.
Social situations: Saying no to pastries or breakfast dates took some willpower!
Cost: High-quality ghee and virgin coconut oil can be expensive.
Unsweetened black coffee was my standard drink, and I had developed a tolerance for its strong flavor. When I tasted bulletproof coffee for the first time it was a huge upgrade in taste for me. It mellowed down the bitter taste of black coffee and added a smooth texture.
But if you are used to coffee with creamer and sugar this one will be a shocker for you and will need some time to adjust to the taste. Don’t expect similar flavors like your Starbucks morning latte.
So, Did Ghee Coffee Live Up to the Hype?
My Results
After 6 months, here’s what I discovered:
Increased energy levels: Gone were the mid-morning slumps! I felt focused and sustained throughout the morning.
Reduced cravings: The fat content in ghee coffee kept me feeling satiated, curbing unhealthy snacking. It was probably the high fat content in the coffee that kept me satisfied for longer. My sugar cravings also went down.
Weight loss: I noticed a huge drop in my weight. I had reached a plateau on the weight loss journey and ghee coffee was a kicker for me. Within a month I had started noticing inch loss around my waist.
Normal Cholesterol: I was totally expecting my cholesterol to shoot up with all that morning fat, but by the end of 6 months my blood report was normal. It’s important to note that I kept up my usual workout routine of strength training and yoga throughout the challenge. Maybe that balanced things out? Who knows! But the bottom line is, ghee coffee didn’t wreck my cholesterol, which was a pleasant surprise.
Skin Side Effects: While I was losing weight and having high energy mornings, my skin took a hit. It felt dry and my face plumpness went down. It may be a positive for some folks but for a person in their late thirties like me, a shrinking face was not a plus. It made my skin look dry and dehydrated, no matter how much moisturizer I threw at it. I also felt like I lost volume in my face. Thankfully, things bounced back after ditching the ghee coffee and returning to a regular breakfast routine and with a lot of face yoga. [add a link to face yoga blog]
The Scientific Side: Studies on Bulletproof Brew
Scientific studies are weak on the effect of fat loaded coffee. Some Studies suggest that the high-fat content in bulletproof coffee can promote satiety and potentially aid in weight management [1, 2]. Additionally, MCT oil, a common addition, has been linked to increased feelings of fullness and boosted metabolism [3]. There are also some studies that found no significant difference between bulletproof coffee vs regular coffee for improving cognitive performance.[4]
If this coffee is used as a breakfast replacement then the only source of fuel available for the body is fat. Some studies claim that the body then becomes more efficient in burning the fat. Over a period of time your body learns to burn fat faster and better. In my personal experience this claim was true.
According to a study published in British Journal of Nutrition [3] investigated the effects of MCT oil on an empty stomach compared to a control group. Key takeaways were:
MCT oil on an empty stomach increased ketone production compared to the control group.
It also increased fat burning during exercise.
While there are not enough studies done or evidence available to back up all the claims it makes as per this review [4], I at least experienced boosted energy levels and weight loss.
Not All Beans are Created Equal: What Worked and What Didn’t?
The key to my success was listening to my body. Here’s what worked best:
High-quality ingredients: Opting for grass-fed ghee and organic coffee made a difference.
Gradual introduction: Allowing my body to adjust to the increased fat content was crucial.
While the challenge had its perks, there were drawbacks:
Cost factor: Ghee coffee can be pricey, especially over a long period.
Potential for nutrient deficiencies: Replacing a balanced breakfast with just coffee might lead to nutrient shortfalls. You need to make sure your lunch and dinner is sufficiently loaded with nutrients and fibers.
The Verdict: Ghee Coffee – A Biohack with Benefits (But Not for Everyone)
Ghee coffee was a positive experiment for me. It boosted my energy, helped with cravings, and contributed to my weight management. However, it’s important to consider:
Individual needs: What works for one person might not work for another.
Listen to your body: Pay attention to any digestive issues or discomfort.
A balanced approach: Ghee coffee shouldn’t replace a healthy, well-rounded diet.
The Final Sip: Taking the Lessons Forward
This challenge opened my eyes to the power of mindful eating and biohacking for personal well-being. While ghee coffee won’t be my daily breakfast forever, I’ll incorporate it strategically and prioritize a balanced diet.
It’s important to be aware of the limited research and potential drawbacks (like increased calorie intake and digestive issues) and consult with a healthcare professional before making significant changes to your diet.
So, if you’re curious about ghee coffee, give it a try – but listen to your body and do your research!
Want to explore biohacking for yourself? Share your thoughts and experiences in the comments below!
References:
[1] Acylcarnitine: Role in Physiology, Nutrition and Metabolism
[2] https://www.ncbi.nlm.nih.gov/books/NBK499830
[3] Medium-chain triglycerides (MCT) oil consumption on an empty stomach improves ketogenesis and fat oxidation in healthy adults (British Journal of Nutrition): https://ketofitshop.com/collections/mct-oils
