Total Body Workout

A 15 minute total body workout?  Sounds like a tall order.  The reality is that you don’t need to spend a ton of time at the gym to get a reasonable workout.   There are plenty of studies documenting that 12-15 minutes of concentrated work (whether cardio or strength training) can have just as much positive effect as longer workouts.  Heck, there are books and machines touting 8 minute programs (not sure how to rate those!).

Here is a workout that you should be able to do in 15 minutes.  It requires almost no equipment, just some focus and concentration.  The key is to eventually complete the circuit with almost no rest – there is always a catch, especially when you’re trying to accomplish something in minimal time.

Squat

Do one set of each exercise then proceed to the next.  Aim to do 3 full circuits – this means 3 full sets of each exercise.  The suggested reps are for an intermediate-level workout.  Add or remove reps to tailor for yourself.

• Push Ups – 3 sets of 20 reps.  You can rotate between different hand widths (close, normal, wide).  For a harder pushup, you can elevate your feet on stairs or a chair – this will workout your upper chest.
• Pull Ups – 3 sets of 5-8 reps.  If a chinup bar or nearby playground is not available, you can do dumbell rows which much higher reps.  Different variations include palms facing away/toward your body and wide/narrow grips.
• Squats - 3 sets of 15-20 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 12-15 reps.  Like squats, you can hold onto dumbells to increase the difficulty.
• Standing Calf Raise – 3 sets of 20 reps.  These can be done on an elevated surface or stairsteps.

If you want to challenge yourself and throw in a bit of cardio, try adding a set of Jumping Jacks (25-50 reps) after each circuit.

Another option – if you would prefer to focus on your abs or arms more, you could substitute crunches, chair dips, or dumbell curls for the standing calf raises.

15 minutes will be a challenge but with some practice, it can be done!