Adults employed full-time work about 47 hours a week, which equates to nearly six days a week. Many spend after-hours finishing up work that just can’t be done in a typical 9:00 a.m. to 5:00 p.m. schedule. Many come in early to prepare for the day. Between making ends meet, being there for a family, having a social life, and staying in physical shape, how are you supposed to fit it all in?
Luckily, not everything has to be that time consuming, including your workouts. If you have fitness goals but don’t have time to wake up and hit the gym, there are plenty of 15-minute workouts that can give you the exact same results. Getting in prime physical shape makes you feel confident, as if you could conquer the world, and it increases your self-esteem.
Get ripped in 15 minutes and conquer the world with your newfound bod.
1. Ripped 15-minute lower body workout
This workout is by Elliott Hulse, C.S.C.S via Men’s Fitness. You’ll need a medicine ball, box (one that you can stand on), and a barbell to complete this routine.
- Medicine ball jump squat
- Stand with feet at shoulder width while holding a heavy medicine ball. Squat down while your thighs are parallel to the floor, then jump up. Do five sets of three reps.
- High-box step-up
- Choose a box or step that puts your left thigh above hip level when you try to stand on it. Hold dumbbells and drive your heel into the box to step up, leaving the other leg hanging. Do three sets of six reps for each leg.
- Front squat
- Start with the barbell on the support of a power rack at shoulder height. Grab the bar with an overhand grip and raise your elbows — the bar will rest on your fingers. Squat low. Do two sets of eight reps.
2. 15-minute full body workout
This workout is by Martin Rooney, P.T., C.S.C.S. author of Ultimate Warrior Workouts and can be found via Men’s Health. Perform 10 reps of each exercise and complete as many circuits as you can in 15 minutes. Rest if you need to, and resume working until 15 minutes are over. Increase reps or decrease amount of rest as you get stronger.
- Bodyweight squat
- Stand with feet shoulder-width apart, and lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause at the bottom, stand up slowly and repeat.
- Judo push-up
- Assume push-up position and move feet hip-width apart and forward. Raise your hips so your body forms an upside-down V. Lower the front of your body so your chin almost touches the floor. Lower your hips as you raise your head; your arms should be straight. Reverse movement and return to start.
- Sprinter sit-up
- Lie on your back with legs straight and arms at sides. Keep elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position and repeat on the right side.
3. 15-Minute opposing muscle group workout
This workout by Charles Staley, which can be found via Muscle & Fitness, is measured in time versus reps and works by always engaging muscles because as you work one muscle group, the other is the resting. Pick a weight that you can perform 20 reps max on and start with sets of ten. There are no pre-determined sets because you’ll repeat as many as you can within 15 minutes. With virtually no rest, this weight will still get difficult over the course of 15 minutes. There is no rest between muscle groups, but take a rest if you need it.
- Day 1: Front squat/seated cable row
- You can perform the squats with a barbell on the power rack, free weight or body weight. Contrast this exercise with the seated cable row.
- Day 2: Dumbbell bench press/seated cable row
- Use a weight you feel comfortable doing 20 reps max and then con
- Day 3: Deadlift/chin-up
- Day 4: Pull-up/push-up
4. Compound exercises
This workout from Muscle & Fitness will work you so hard that you’ll discover brand-new muscles you didn’t even know you had.
- Use a barbell at an appropriate weight. Power clean the bar to your shoulders and front squat right into push press. From this position, lower the bar behind your head onto the back of your shoulders. Then perform a back squat. Move straight into a behind-the-neck press and finish at the starting position with the bar in front of you at upper chest level. That is one rep.
- Set the bar down and continue into chin-ups
- With no rest, move right into push-ups
These three moves constitute one set. Rest 30 seconds after each set and move into the next sequence. Perform 5 sets of these 3 exercises (at 1 rep each). For best results, do this two to three times per week.