15-Minute Workout: 3 Moves, 300 Muscles

This workout routine comprises of a group of intensive exercises that are meant to be done at a constant pace for maximum benefit. It’s more like a challenge and you’re meant to do 10 repetitions of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when you need to, and resume working until the time is up. As your conditioning improves, increase reps or decrease the amount of rest.

Now here are the different exercises involved in this 15-minute workout. The order by which you do them doesn’t really matter, so feel free to start and end with anyone you wish.


Body-Weight Squat


If you’ve been working out for a while, you must be accustomed to this exercise. If you haven’t, then I wonder what you’ve been doing. It’s one of the few common exercises out there that involves a lot of muscle groups.

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.


Judo Push-up

judo push up

Slightly different from the normal pushups that you’re used to. Begin in a push-up position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.


Sprinter Sit-up

sprinter sit up


The procedures for this exercise are quite simple. The first step you take is to lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.



The idea behind this workout routine is to push yourself as hard as you can. But you must also make sure that you don’t hurt yourself in the process. If you reach you start feeling pains in any part of your body, please stop and if the pain consists, visit your doctor for a medical check-up.

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