It usually takes more than 15 minutes to perform a workout that will actually help you reach your goals or improve as an athlete. However, people are busy and tend to use lack of time as an excuse for skipping training. So when it comes to fitness and training, 15 minutes might not be much, but it beats zero.
This AMRAP workout (As Many Rounds As Possible) will help you maximize the 900 seconds you have to get it in.
It's important to focus on both strength and conditioning (muscle and cardio), so the workout includes bodyweight exercises. Perform as many rounds as possible within 15 minutes.
What follows are both a beginner and an advanced programs, so everyone can benefit.
- Push-Ups: 10 reps
- Neutral Grip Pull-Ups: 10 reps (If you can't do Pull-Ups, use an assistant machine, power band, or a pulldown station.)
- Bodyweight Squats: 10 reps
- Sit-Ups: 10 reps
Perform each exercise in the order listed for 10 reps without rest. Since you're on the clock, rest only as long as you need, then repeat the circuit until the 15 minutes are up.
Remember, the goal is to complete as many rounds as possible. Each round should take around one minute. Continue to perform rounds with minimum rest until time expires. If you're in the middle of a round when time expires, finish but don't count it as a completed round.
- Bodyweight Dips: 20 reps
- Pull-Ups: 20 reps
- Squat Jumps: 20 reps
- Full Sit-Ups (Arms stretched, touch behind head on floor and feet when rising): 20 reps
No shortcuts for advanced athletes. Perform each exercise in the order listed without rest. If you can't finish 20 reps on any movement, take a few seconds to compose yourself, catch your breath and keep going until you finish. Once you finish a round, keep rest to an absolute minimum and get right back to work.
If you complete five rounds in 15 minutes, that is 400 total reps, which makes for a productive session. Of course, if you can, do more. If you're in the middle of a round when the time expires, finish that round but don't count it as completed.