More Kick Ass Workout Tips at: The Reset Plan 

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.