SET 1 TIMER FOR 15 MINUTES FULL

For example, if you don't have time to make it to the gym, choose bodyweight exercises you can do at home, or wherever you happen to be. The exercises you use depend on the equipment you have available, as well as your personal preferences. Exercise C: Vertical pull (chin-up, cable pull-down).Exercise B: Vertical push (barbell shoulder press, single-arm dumbbell push press).Exercise A: Hip/hamstring exercise (Romanian deadlift with a barbell or dumbbells).Exercise C: Horizontal pull (inverted row, single-arm dumbbell row).Exercise B: Horizontal push (push-up, dumbbell bench press).Exercise A: Quad-dominant exercise (squat, step-up, lunge).Using them will ensure you have an effective, balanced, total-body workout each time you train. My favorite way to train my body evenly is to do three-exercise circuits that utilize a lower-body exercise, an upper-body pull, and an upper-body push. If you only do air squats and push-ups, for example, you're totally neglecting the back side of your body. It's also important not to neglect large areas of your body. To make the most of your short workouts, don't perform the same type of movement over and over. 15-Minute Workout Rule 3: Work Your Entire Body

Doing so will only hamper your results and increase your chance of injury. Even though you're only training for 15 minutes, you shouldn't rush your reps. Never sacrifice proper exercise form for more weight or more reps. However, it's also important to be smart. You don't have time to waste on reps that are too easy or done poorly. Work hard by using a challenging load and putting 100 percent focus and effort into every rep you perform. Once you've chosen the right exercises, you need to use the right load and the right effort. 15-Minute Workout Rule 2: Work Hard, but Smart They simply give you the most bang for your training buck.

SET 1 TIMER FOR 15 MINUTES FULL

Heck, even if you're building a full workout, you should generally focus it on compound moves. These compound exercises activate more muscle groups and require more energy to perform than their isolation counterparts, making them the best choice when you're short on time.

Set 1 timer for 15 minutes