#1 Meat is key
Eating meat is key to a healthy breakfast that will help regulate your energy levels throughout the day. Meat in the day’s first meal helps slow the rise of blood sugar, which will prevent you from having that afternoon slump. Regulating your blood sugar will also help you recover better, so you are ready for the next workout in a timely fashion.
#2 Eggs for a good health
We often hear that egg whites are healthier and we shouldn’t eat the whole egg. When it comes down to fitness, eating the whole egg is actually just as beneficial as only eating the whites. Fats found in eggs are the good kind — they raise testosterone levels and promote healthy brain function! Testosterone levels are crucial to workout recovery and muscle development.
#3 Berry good
Dark berries — like raspberries — are low on the glycemic index and high in good fiber. That means that your body is slower in turning it into pure blood sugar and that it’ll help balance the protein you eat during the day. Raspberries have also been shown to lower cortisol, which is a stress hormone, which makes these berries great for post-workout recovery.
#4 Healthy breakfast
A healthy breakfast in the morning is key to staying in shape. After your 15-minute morning workout, try this manly breakfast: 2 to 4 whole eggs, 1 cup of assorted berries, and 4 slices of bacon (or turkey bacon, if you prefer). This will give you a balanced diet of carbohydrates, healthy fats, and some protein to help you recover from your workout.
#5 Empty stomach
It’s best to perform the 15-minute workout when you first get up in the morning, especially before you have anything to eat. Without food as an energy source, your body will be forced to burn your stored fats for energy.
#6 On the go
This 15 minute bodyweight workout is perfect for those busy travelling for work. You can do all of the exercises in the space of a hotel room. If you’re on vacation, the workout is a quick way to burn some extra calories.
#7 Gym replacement
Sometimes there just isn’t enough time in a given day to hit the gym. You can substitute a full gym workout with this 15 minute workout, either by doubling the exercises or just doing it once in the morning and once in the evening.
#8 Chin Up bar
If you’re like a lot of guys out there who have invested in a chin-up bar at home, use them! Ideally, you want to be able to pull more than you push, so if you variate between pull ups and pushups for part two of the workout, you’ll have a good balance between the two.
#9 Rest in plank
Between the pushups and skullcrushers, make sure to rest in plank pose. If you’ve got a yoga mat at home, you can go ahead and use that to provide some cushioning between you and hardwood floors.
Do traditional pushups along with the skullcrushers as a part of the second section of the workout. Assume a prone position on the floor then position hands palms facing downwards on the floor, about shoulder width apart. Push your body up with your arms and lower the torso to the ground until your elbows form a 90 degree angle. Make sure to do two sets of fifteen times for each exercise. You’ll feel a nice pre-morning shower burn that’ll help you look pumped when you get dressed.
#11 Reverse Skull crushers
Work those triceps with skull crusher reverse pushups that will utilize all of your body weight. Feel free to utilize any free weights that you may keep at home. Assume a pushup position and keep your feet at an elevated surface (like a sturdy workout bench). Keep your fists and arms on the ground, pushing your torso and hips up into the air, straightening your arms.
#12 Remember to rest
Don’t forget that your muscles need to breathe. Make sure to rest for thirty to sixty seconds between sets. You don’t want to put too much strain on your muscles, which leads to difficult recovery post-workout.
#13 Split squats
Proceed with split squats. With both bodyweight squat variations, make sure to do two sets of twelve repetitions for each leg. That way, you’ll be sure to burn fat. Take a lunge forward one or two steps on the front foot to open your stance. Then lower your center down while keeping your head up and back straight. Squeeze your legs to raise yourself out of the split squat.
#14 Single-leg squats
The manly man’s 15 minute bodyweight workout is split in two parts, each with two exercises. First, start with a single-leg squat. This will engage your core in addition to working your legs and arms. Start with your hips at shoulder length apart and bend one leg at the knee so that your toes are pointing to the ground. Lower yourself slowly on your supporting leg as far down as you can, raise yourself up and repeat without lowering the elevated leg.
#15 Use your body
Sometimes modern life leaves guys with little downtown during the average day to hit the gym and work on building muscle and that enviable six-pack. Fortunately, you can do a lot with your own bodyweight alone. Take just 15 minutes out of your day — preferably in the morning — to stay in shape.