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Shed fat fast with a 15-min cardio bench workout.

December 24, 2007

This workout combines cardiovascular drills with strength exercises to build muscle and burn calories. The only gear you need is a staircase or bench. See you at the top.

Sprinter’s Step Drill

Stand facing the bench with your right foot on the bottom step and your right knee bent. Rapidly alternate your feet on and off the step so you’re sprinting in place. Drive your knees up, and pump your arms as if you were sprinting. Continue for 30 to 60 seconds.

Incline Pushup

Assume a pushup position, facing away from the bench or stairs. Place the balls of your feet on the third step. Brace your abs and keep your back flat. Bend your elbows and lower yourself until your chest is a couple of inches off the floor. Pause, and then push back up. Do 10 to 12 reps.

Pistol Squat

Stand with your back to the bench, lifting one leg straight out in front of you. Push your hips back, and bend your other leg to try to touch the bench with your butt. Once you’ve reached your lowest point, push your foot into the floor and stand back up. Do 6 to 10 reps on each leg.

Upper-Body Shuttle

Face the bench or stairs in a pushup position, with your fingertips just in front of the bottom step. Lift one hand onto the step, then bring up your other hand. Return your first hand to the floor, and then the second. Walk your hands up and down for 30 to 60 seconds.

Two ways to work the steps

1. Alternate between the sprinter’s step drill and incline pushup for 2 sets of each move, and then alternate between the pistol squat and upper-body shuttle.

2. Perform all four moves in a row, rest 1 minute, and then repeat the grueling circuit twice.

Complete the routine 3 days a week, resting at least a day between sessions.

Watch video demonstrations of 15-Minute Workouts at

– By Mike Mejia, M.S., C.S.C.S., Men’s Health

One Comment leave one →
  1. Anonymous permalink
    June 22, 2008 3:19 am


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