The 15 Minute Solution

04/08/2026 Workout of the Day.

10 mile river walk/hike with the doggos this morning.

Then, tonight I did a 15 minute (yes, you're reading that right) PUSH session in the backyard.

Times they are a-busy and, apparently, stressful, currently in my life. But, I'm embracing it and adapting. This ain't the first time I've been strapped for time due to being in the midst of a major life altering event (and I presume it won't be the last), and as someone that has made almost all my gains from 10 years of 30 minute workouts, I have no problem abbreviating things further to 15-20 minutes when need-be.

The key is consistency, maintaining a high frequency, and maintaining a high level of effort.

My protocol for 15 minute workouts is pretty simple:

3 exercises

2-3 sets per exercise (or, if I'm feeling dangerous I'll do 4-5 sets Every Minute On the Minute style per 1, 2, or all 3 exercises)

Try to add reps or load across sets as often as possible. But, even when that's not happening, keep the effort and focus UP!

I find a PPL Split works really well for this and allows me to train quickly, effectively, yet briefly just about every day. A full body plan works pretty well, too, but you run into some logistical issues when trying to train very frequently (5-6 days per week) whilst using a full body split.

And, in my experience, if workout duration is going to be short, workout frequency shall be high.

Here's what I did today.

Warm up: 1 set of frog situps

Ex 1: single arm kettlebell clean & press-8/8, 8/8, 6/6

Ex 2: pushups (45 seconds of rest between sets)-20,15,10

Ex 3: dumbbell skull crushers (on floor, 1 minute rest between sets)-6,6,5

Total Time = exactly 15 minutes.