Building A Workout Top Trainers Do When They Only Have 15 Minutes

Fitness is often the first thing to get lost amidst our busy schedules. However, recent studies have proved that even fifteen minutes of high-intensity exercise is more effective than long, mild activity. Not only are you more motivated to get a quick sweat in rather than spending hours at the gym, but your metabolic rate will stay higher throughout the day.

“If I only have 15 minutes, I’ll make sure the exercises target all major muscle groups, or combine strength and conditioning,” Gerren Liles, MIRROR founding trainer and Equinox Master Instructor, said to Men’s Journal. Like Liles, most top trainers recommend some form of high intensity training–so, the following is formatted to help you build a quick workout for any busy day!

Warm-Up – 1 minute

Find a space to do a dynamic warm-up. Either use these recommended stretches or your own, and make sure to add in a jog or some jumping jacks to get your heart rate up before you begin! 

Examples: Elephants, knee hugs, fours, quad stretch, hip flexor stretch 

 Cardio – 7 minutes

Pick one. Perform 30-45 second sprints/high effort intervals, using the remainder of each minute for rest. Repeat 7 times. 

Examples: Treadmill sprints, bike sprints, jump rope, stairs, burpees, high paced walk, or any form of cardio that works for you! 

Strength – 6 minutes

Pick five. Perform two rounds of 12 reps of five of these exercises. If you feel comfortable, try adding weight! 

Examples: Squats, lunges, side lunges, 45 degree lunges, BW step ups or box jump, hip thrusters, push-up, tricep dips, chin ups, supermans 

(Optional) Core – 5 minutes

Pick 3. If you have a few extra minutes at the end of your workout, mix in some cardio. Perform 3 sets of 15 reps of each exercise. Also a good place to add weight if you can! 

Examples: Leg elevated crunches, cross-crunches, leg raises, flutter kicks, bicycles, penguins, plank, Russian twist 

Cool down – 1 minute

The cool down is essential when doing a quick HIIT workout. High intensity training strains our muscles, and quickly sitting back down in your desk chair can hurt gains and make you incredibly sore later on. Repeat the dynamic stretching exercises used in your warm up at a slower pace, working your way into static stretching. Do your best to ensure a full body stretch! 

Working out can seem time consuming, but it will pay off in the long run. A quick break from your work day can help improve your focus and motivation, as well as your mood throughout the day. High intensity training, while it may sound intense, is built for everyone. Pushing your heart rate up is the best way to burn fat and get that feeling of accomplishment for the day!

Photo Credit: Pexels



Less than an hour until the winner-take-all decisive Game 3 of the Women's College World Series! Don't miss the final game between @ou_softball and @fsusoftball at 3 p.m. ET on ESPN to decide the new #WCWS champion! Who do you think will win it all? ...

159 home runs and counting!! Last night, National Player of the Year Jocelyn Alo blasted @ou_softball 159th home run of the season, setting a new single-season team HR record and helping the Sooners force a decisive game 3 against Florida State for the Women’s College World Series TODAY! You’re not going to want to miss it!

Via: @ou_softball

Good morning! Who is STILL thinking about @arike_ogunbowale ‘s buzzer beating dagger from Sunday night?? 🙋🏻‍♀️🤩

Via @wnba

Share This