The Perfect 15 Minute Workout

How to Get the Best 15 Minute Workout Possible

Getting in 3 or 4 full workouts a week can be tough; especially when you are juggling kids stuff, work, happy hour and social priorities.  Regardless of how busy you are though, I’m positive you can find time for a 15 minute workout to get some blood and oxygen pumping. Here are some of the most efficient ways to workout when you only have 15 minutes to do so.

I get asked all the time how I stay in shape with two kids, a wife and two jobs. I’ll admit that it can be hard and even I don’t get to the gym everyday, but it is a lot easier to stay in shape when you have competing obligations than you think. All you need is a plan and 15 minutes to exercise.

Now, when I give people a run down of my routine the usual response I get is that the person asking me advice will tell me they don’t have 15 minutes to workout. This is BS and the worst cop-out for simply choosing to be lazy. Everyone has 15 minutes a day to pump some extra life into their body. I’m sure if most people put their phone in a drawer and put limits on evening TV they would discover hours of free time that could be replaced with working out.



Don’t get me wrong, I understand that life for most adults is hectic. With all of life’s priorities, it’s not really the most conducive environment for making progress in any fitness regimen. If you are able to to find several hours a week to workout, then more power to you, but for a lot of people, not falling off the wagon and maintaining a healthy body is usually the goal.

Here are some easy 15 minute workouts you can do when you are short on time.

#1. 15 Minute Sprint Workouts

I put this as number 1 because sprints by far provide the most bang for your buck when it comes to shocking the body in as little times as possible. Sprints blast off fat, burn of stress and cause your body to release serious endorphins. Plus, they really stress the cardiovascular and circulatory systems in ways that few other exercises are capable of.

What to do:

Go out into the street and run as fast as possible for 50 to 100 yards. Rest for 30 seconds and then repeat. Do this 10 times and I guarantee you will be feeling like superman and burn a considerable amount of excess calories. Plus, it is a great way to get some sun. Shed the shirt and get some much needed vitamin D.

#2. 15 Minute Bodyweight Circuits

The Perfect 15 Minute Workout

If you only have 15 or 20 minutes the easiest thing to do is just to find some open space and do some good old fashioned calisthenics. Bodyweight exercises are effective, require no equipment and can provide more than a sufficient pump to the entire body when done correctly.

What to do:

Get out a piece of paper and write down 5 bodyweight exercises (e.g., push-ups, air squats, burpees, jumping lunges, dips, etc.). Then move the couch or go outside and do 10 to 20 reps of each exercise as they appear on the list. Try to complete as many rounds as possible in 15 minutes and you won’t need to do much else.  Extra tip: Write down how many rounds you complete and then try to beat that number the next time around.

#3. 15 Minute Ab Routines

Like calisthenics, abdominal exercises can usually be done anywhere, with no equipment. I know more than one executive that will even shut the door to their office, drop behind the desk and work on their six-packs during their lunch.  This one is especially easy for busy parents, as they can do them right in the floor while the kids play around them.

What to do:

Find a spot on the floor and simply do as many reps as you can of your favorite ab exercises. My personal favorite are planks. They are an endless number of variations and I can do them in the living room at night while my watch watches the Bachelorette, Something Borrowed or whatever else chicks like to watch.

For me, doing ab work is a great way to pass the time and still be a good spouse by watching what she wants to watch.  I also do abs during football and Ballers, but more often than not I drink a beer or two during those.

Again, not having enough time to exercise and workout is the worst excuse in the world.  Much of our day is filled with mindless tasks and various sources of electronic entertainment. Simplify your schedule by eliminating just one item a day and I’m sure you can find enough time to do a few sit-ups, hammer out a few burpees or impress the neighbors by trying to beat your old 40 time in the cul de sac.

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Michael DiCroce

Michael DiCroce

Mikey DiCroce is the founder of Pine Pollen Superfoods. Michael's mission is to teach people the habits necessary to achieve optimal fitness and success in every area of their lives. Visit to learn more about their great natural hormonal enhancers and superfoods.

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