The 15-minute workout

You encounter them in most gyms. bright-eyed and bushytailed eager beavers who’re always ready to shower you with advice. I am, of course, talking about the species known as trainers.

They love to draw up elaborate schedules for their wards—often involving more machines and equipment than is needed to construct a bridge. In the end, you spend more time familiarising yourself with the machines and the exercises than getting a good workout.

I believe that a good workout can also be a simple one—involving a few basic exercises that work your main muscle groups. Also, it isn’t always necessary to spend hours at the gym. You can create a good workout regime that can be done in 15-20 minutes each day for, say, three days every week.

Here’s a schedule that you may like to check out. Four basic exercises are all you need to make up this workout plan: the simple Flat Bench Press, the Weighted Squat, the Chin-Up and the Shoulder Press.

Most regular gym enthusiasts will be familiar with all these exercises. They are the building blocks of any weight training programme. Well, there’s another one that I’ve left out—the Dead-lift, which for me is one of the greatest moves you can make in the weight room but more on that on some other occasion.

The Bench Press, which is performed on a flat bench with a barbell or dumb-bells, is probably the favourite exercise for most men. It’s a fairly simple exercise to do and works, in addition to the chest muscles, the triceps.

The Weighted Squat, again a move that can either be done with a barbell or dumb-bells, works your thighs as well as the glutes (the muscles on the buttocks). Like the Bench Press, it’s a classic move, which beats what you can do on new-fangled machines and so-called state-of-the-art equipment.

The Chin-Up, which builds the back muscles, involves pulling up one’s body using a pull-up bar.

The Shoulder Press, which can be done with a barbell or a pair of dumb-bells, works, as the name suggests, the shoulders.

Now, for the pressed-for-time workout schedule: Do two sets of 10-12 repetitions of each of these exercises, resting a minute between each set. In all, you’ll be doing eight sets. I would normally recommend doing three sets of each, but then if you’re short on time, then two sets of each is a good enough regimen.

Exercise of the fortnight: The Plank is a move that strengthens the core muscles of the body—the area encompassing the abdomen and middle.

Here’s how to do it: Get into a push-up position but place your elbows on the ground and not your hands; keep your body straight from your head to toes— think of balancing a plank across your back; breathe normally and hold the position for as long as you can; do not let your back slump down. You’ll find it tough to last a minute, initially, but push yourself to last longer. Do three to four sets of these (each set being as long as you can hold the plank position non-stop).