• 15-Minute Quick and Dirty Workout

    If you find yourself with very little time to workout, don't forgo the session altogether. Even a 15-minute bout of the right exercise will deliver cardiovascular, muscular, and weight loss benefits. Here are some tips for a quick work out.

    Full Body

    • 3-minute warm-up: cardio machine or walking

    • Lat pull down or row machine: 2 sets, 10-20 reps

    • Superset: chest machine press or dumbbell press, 2 sets, 10/20 reps

    • Kettlebell sumo squats: 2 sets, 12-25 reps

    • Superset: kettlebell bent or straight-leg deadlift, 2 sets, 10-20 reps

    • 3 sets of 10-15 burpies: no more than 30 second rest in between sets

    • 100 crunches

    Individual Body Parts

    If you are on a workout schedule where you are only focusing on 1 or 2 body parts per session, the best way to spend 15 minutes is this:

    • Pick a body part - let's say back

    • Pick an exercise - let's say pull ups

    • Pick a rep range from 50-100 ( depending on your strength and conditioning)

    • Now start your first set and do as many as you can - whatever number you get to - that's how many you just knocked off of the rep range

    • Keep doing sets until you get to that rep range - even if you're only doing 1 rep at a time at the end

    It's a hell of an intense quick 15 minutes - and you're done.

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