15 Minutes to a Full Body Workout
If you are constantly pressed for time or travelling, there is a total body workout that can be used. Additionally, you can do this workout in fifteen minutes! There are many case studies showing that 12 – 15 minutes of concentrated effort, either cardiovascular or strength training, can be just as effective as much longer workouts. You may have seen the books or machines being sold claiming eight minute programs.
Even we do not make that statement. However, this total body workout requires no equipment (a great home workout!), just a small amount of time and dedication. Here is the difficult part – you must complete the circuit with almost no rest. That is how we use minimal time – nobody said it would be easy!
You should execute one set of each exercise then proceed to the next exercise. The overall goal is to complete three full orbits and 3 sets overall. Please note that the numbers listed below are for an intermediate type workout. Repetitions should be changed based on your comfort level .
- Push Ups – 3 sets of 20 reps. You can exercise your upper chest by elevating your feet on a chair or stairs. Also, try stationing your hands at different widths (normal, wide, and close).
- Pull Ups – 3 sets of 5 to 8 reps. Perform dumbell rows (more reps) if you do not have access to a pullup bar or the monkey bars at a nearby playground. Try varying the width of your grip and which way your palms are facing.
- Squats – 3 sets of 15 to 20 reps. These can be done without weights by holding your hands behind your head (also called prisoner squats) – just concentrate on form and not rushing the motion. Hold dumbells for a harder workout.
- Lunges – 3 sets of 12 to 15 reps. Dumbells can be added later to make the workout much harder.
- Standing Calf Raises – 3 sets of 20 reps. These can be done on an elevated surface or stairsteps. Worst case, just stand on the floor.
To challenge yourself even more, add some cardiovascular work. Try adding a set of Jumping Jacks (25 to 100 reps) after each circuit.
As another option, you can work on your arms and abs more by substituting in situps, chair dips, or dumbell/barbell curls instead of the standing calf raises.
15 minutes will be a challenge but with some practice, it can be done! Clearly, it is just a basic total body workout. We hope you give this workout a try – good luck!
Mail this post
