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1

Yes, it is ok. According to some research, e.g. NY Times- 4 minute workout once a week of 4 minutes high intensity training is enough to improve. Similar as Mosley of BBC recommends. My own experience is that if you fill the high intensity training sessions with full body exercises that engage all of your posterior chain, (e.g. burpees or kettlebell ...


2

I have completed and trained a number of people in several High-intensity interval training (HIIT) programs. Depending on what you are training for or what your goals are only training using HIIT programs may meet your needs. The programs I have used, and my clients use, we train 6 days a week about 30 minutes a session. A sound protocol should include ...


4

First point I see is that you should set your expectations well. At 15, your body is just beginning to be at a place where you can see muscular development. Everybody is a little different, so it may be a year or two before you see any appreciable muscle mass being built. However, keep at it. In all honesty, what you have outlined is too much variation ...


3

If it is more muscle you are looking for then bodyweight exercises are probably not the best idea. You will gain size, but only to a point. If you want results then going to the gym is your best option. A combination of overhead pressing and bench pressing will give you the upper chest development that you seek. I would suggest a barbell based strength ...



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