15 Minute Workouts can Work Great!

30minutephysique
Apr 22
3 min read

Time and energy are on a premium this month. I'm relying on 15-20 minute workouts, and you know what? They work great.

I'm able to focus and train hard, very briefly, move the needle of progress, and get on with my current work (final couple weeks working full time in-person at this current location), building new business (online and in-person 2,040 miles away), and dealing with all the stuff that goes along with selling a house on this side of the country while getting ready to move into (and update) a house on the other side of the country.

Quit being dogmatic with training length.

If you're smart, consistent, train hard during the time you train, and progressively overload, and use the best bang for your buck exercises —> 12-15 minutes is PLENTY of time to train productively and – yes – progressively (aka, gainfully).

Time isn't the issue.

Your attitude, your exercise selection, and your mentality is the issue.

Here's 3 sample programs that you can complete in 15 minutes (maybe less) and stay on track making gains without sacrificing time and energy during busy seasons (or even years) of life.

Program 1: The 15 Minute PPL Plan

Warm up before each session with 1-2 sets of abs

Pull

Ex 1: pullups x 2 sets

Ex 2: single arm rows x 2 sets

Ex 3: bicep curl variation x 2 sets

Push

Ex 1: pushup or bench press variation x 2 sets

Ex 2: overhead press variation or lateral raise x 2 sets

Ex 3: tricep isolation x 2 sets

Legs

Ex 1: squat or lunge variation x 2 sets

Ex 2: hinge variation x 2 sets

Ex 3: calf raise variation x 2 sets

*You may even find you can complete 3 sets per exercise during these workouts if you keep rest to just 1 minute between sets. Give it a shot if you want a sick pump in just 15 minutes or less

Repeat those PPL sessions for 3-6 total sessions per week (hitting each workout 1-2 times per week). Focus on getting more reps and/or lifting more weight over time. It works! Gains will come if you focus and train hard for 6-9 sets per day. The gains may be a little slower than 30 minute workouts allow, but you'll still make gains(!), recovery will be better, you'll have more time and energy to dedicate towards other activities, and you'll make way more progress doing these 15 minute workouts than you would if you just skipped workouts for a period of time.

Program 2: 15 Minute Semi Full Body

Warm up before each session with 1-2 sets of abs

Session A

Ex 1: pullup x 2 sets

Ex 2: overhead press or lateral raise x 2 sets

Ex 3: hinge x 2 sets

Session B

Ex 1: row variation x 2 sets

Ex 2: pushup or bench press variation x 2 sets

Ex 3: squat or lunge variation x 2 sets

Session C

Ex 1: bicep curl x 2 sets

Ex 2: tricep isolation x 2 sets

Ex 3: calf raise x 2 sets

The same rules and options apply to this program as the above, 15 Minute PPL program.

Program 3: EMOM PPL

Warm up before each session with 1-2 sets of abs

Pull

Ex 1: pullups x 4-5 min EMOM, 3-5 reps per minute

Ex 2: single arm rows x 4-5 minute EMOM, 6-8 reps per side each minute

Ex 3: bicep curl variation x 4-5 minute EMOM, 5-8 reps per minute

Push

Ex 1: pushup or bench press variation x 4-5 minute EMOM, 8-12 reps per minute if pushups; 5-8 reps per minute if bench press

Ex 2: overhead press variation or lateral raise x 4-5 minute EMOM, 3-5 reps per side per minute if doing single and overhead presses; 8-12 reps per minute if doing lateral raises

Ex 3: tricep isolation x 4-5 minute EMOM

Legs

Ex 1: squat or lunge variation x 4-5 minute EMOM, 6-8 reps per minute (if doing unilateral exercise, do 3-4 reps per leg each minute)

Ex 2: hinge variation x 4-5 minute EMOM, 8-10 reps per minute (if doing unilateral exercise, do 4-5 reps per leg each minute)

Ex 3: calf raise variation x 4-5 minute EMOM, 8-12 reps per minute

Yet again, do 3-6 sessions per week with this program.

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Thanks for reading!

If you'd like more personal guidance, below are some ways you can work with me, directly:

12 week 30 Minute PPL Program ($49): https://www.trainerize.me/profile/benen/?planGUID=3858ac98c9544034aed3c08f9757eab6

1-on-1 Online Personal Training ($119 per month):

https://www.trainerize.me/profile/benen/?planGUID=ea67cfc5edf8420593bdad8e3e041c4a