Short on time? Need to squeeze in a 15 minute workout?
Before I continue, let’s get one thing straight…
I don’t recommend only having 15 minute workouts. The reality is, this is not enough on a regular basis.
BUT, your time is also a reality, and so is your busy lifestyle. So if all you have is 15 minutes, you can still take advantage of your time and pack in a powerful little workout.
Let me show you how with my best 15 minute workout.
Best 15 Minute Workout
This is a workout plan that gets at all of your major muscle groups at once. Even if you did one of these muscle groups the day before, you’re not going to overdo things here, so don’t worry too much.
The ultimate goal is to get in a decent workout that will get your metabolism up, your muscles pumped, and some calories burned for the day!
This is going to feel a bit like circuit training, but there will only be one circuit. Because of your time constraint, you’re only going to aim for 1 set of each exercise. Studies show that the majority of gains are made with the first set, so you’re accomplishing more than you think.
As for reps, aim for maxing out at 8 reps. Not only will this save on time, but the heavier weight will help you pack on a punch in 15 minutes. You’ll be surprised at how ripped you can feel in 15 minutes if you move fast!
One last thing: Your travel time between machines and equipment is going to be your rest. Since you’re working your whole body, all you have to do is alternate between muscle groups in order to avoid straining or overworking your muscles. We’ll also try to utilize equipment that doesn’t eat up your time setting up.
Follow this order, and move fast!
- 1 Minute Warm-Up of Burpees (view exercise)
- Dumbbell Chest Press (view exercise)
- Hanging Leg Raise (view exercise)
- Dumbbell Alternating Bicep Curl (view exercise)
- Dumbbell Lunge (view exercise)
- Cable Tricep Rope Extension (view exercise)
- Cable Rope Bicep Hammer Curl (view exercise)
- Dumbbell Squat (view exercise)
- Dumbbell One-Armed Row (view exercise)
- Stability Ball Ab Crunches (view exercise)
- Dumbbell Flye (view exercise)
- Dumbbell Calf Raises (view exercise)
- Cable Lat Pulldown (view exercise)
- Back Extension on Roman Chair (view exercise)
Consider your walk back to your locker your cool-down. Sound like a lot? Maybe, but if you move fast and stick to 8 reps of each exercise without resting, you’ll be surprised by how fast you can move through these.
And plan ahead! Keep your equipment close by and try using the same weight for multiple exercises. Remember, at 1 set each, all you’re trying to do is wake up your muscles and get feeling pumped as fast as possible!
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