Three 15-Minute Full Body Workouts

No time like the present (pun intended) to focus on feeling your best.  Why not gift yourself a quick 15 minutes of “me time”. These three efficient and effective workouts make it easy to fit in a calorie burn even on the busiest days.

Skill Level: Intermediate

Workout Introduction:

These full-body workouts take 15 minutes. Complete the repetitions of an exercise, rest, and repeat three more times.

For example, 3×10 front squats mean you perform 10 front squats in your first, second, and third sets. You’ll complete a total of 30 front squats before moving on to the next exercise. Remember to rest between sets!

 

Please reference the video clips attached for examples of each exercise.

Potential Benefits:

A full-body workout is great for anyone, especially those who are shorter on time. Instead of focusing on one muscle group per workout, you’ll be able to effectively target multiple muscles in one training session. This might allow for 2-3 full-body workouts per week in comparison to working one single muscle group each day.

A full-body workout helps build muscle. It also helps to increase strength and flexibility.

How Can a Full Body Workout Help With Weight Loss?

The Centers for Disease Control and Prevention (CDC) recommends adults complete 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity each week.

These full-body workouts count as muscle-strengthening activities.

 

When it comes to weight loss, full-body workouts can be a helpful component. Muscle mass is metabolically active compared to fat mass, so a person with more muscle will burn more calories at rest. This can positively benefit ones metabolism.

Full-body workouts also allow your body to burn additional calories, which, combined with a balanced diet, can promote a calorie deficit and lead to weight loss.

 

What You’ll Need:

• Weights
• Bench or chair
• Long band
• Ball or pillow

Modifications and Risks:

Anything done on the bench may be done on the floor for ease. In addition, push-ups may be modified to be done on the knees.

Workout #1:

• Front squats 3×10
• B Stance deadlift 3×10 each
• Alternating reverse lunges 3×10 each
• Donkey kick 3×10 each
• Preacher curls 3×12
• Chest fly 3×12
• Kneeling banded lateral pull-down 3×12
• Ball/pillow pass-offs 3×12

Workout #2:

• Deadlift + row 3×12
• Alternating lateral lunges 3×10 each
• Bulgarian lunges 3×10 each 
• Walking lunges 3×10 each
• Bicep curls 3×12
• Skull crusher 3×12
• Tricep kickbacks 3×12
• X-Abs 3×12

Workout #3:

• Curtsy curl 3×12
• Alternating forward lunges 3×10 each
• Suitcase squat + suitcase deadlift 3×12
• Hip thrusts 3×12
• Frontal/lateral raise 3×10
• Push-up + row 3×10
• Chest press 3×12
• Reverse crunches 3×12

Summary

Fifteen minutes is all it takes to complete one of these effective full-body workouts. Keep these routines handy and complete them on those busier days.