No time....no problem!

So let's assume you are having a crazy, hectic day but you feel guilty for not working out. People commonly believe that they need an hour or more to get a quality workout. This is an unfortunate and inaccurate misconception. You can get excellent gains in strength, size, and muscular endurance in 15-20 minutes.

Bodyweight exercises are a superb tool for creating an intense, full body workout in a short period of time. We will take three basic strength movments and create a fast muscular endurance workout.

One of my favourite full-body strength movements is the overhead squat. The key is to maintain rigid arms that are held slightly behind the ear (see picture). Your butt should drop to slightly below knee height while keeping the lower back arched (extended). Almost any object can be held overhead....or nothing at all. The position of the arms creates a massive recruitment of upper and lower back muscle, which makes this a true full-body movment.

Kicker # 1

Overhead squats- 20X

Push-ups- 20X

Sit-ups- 30X

Go continuously for 15-minutes. Keep track of how many rounds you can complete.

Kicker # 2 (if you have access to a pull-up bar)

Overhead bodyweight squats - 25X

Pull-ups- 3X or Jumping pulls (15X)

Push-ups - 20X

90 degree crunches - 30X

Go continuously for 15-20 minutes. See how many rounds you can get.


Have fun, these are tougher than they sound! The key is intensity, go hard, push yourself, it's only fifteen minutes and you will feel like you had an incredible workout.

Till next time.......


M