Speedy 15 Minute Intensive Workout

Speedy 15 Minute Intensive Workout

There is always time to squeeze in a short workout that gets your heart pumping.  This one takes just 15 minutes.

This is an AMRAP workout so each set is based on you doing as many reps as you can in the allotted time, pushing your body as far as it can safely go.

Dumbbell Squat and Press

Choose a set of dumbbells you’re happy with and begin by standing with your feet a hip’s width apart, with your dumbbells held ready to press, close to your shoulders. Push your hips back and bend your knees as you lower into a squat, and as you come up out of your squat put up into the dumbbell press. Do as many as you can in one minute then rest then complete a second minute. You can carry out standard squats if you can’t get to the gym or don’t have a set of dumbbells.


Push up

A classic push up is a necessity in a body blasting workout and this round sees you carrying out a set of as many reps as you can within a minute, with a short rest, and then a second set. Remember to keep your elbows bent and your body lowered until your chest nearly reaches the floor, keeping the hips level but not too high. To make it harder bring your feet together.


 Mountain Climbers

Get your legs working as fast as they can with one minute of intense mountain climbers a rest and then one more minute. Start in full plank position and then bring your knees alternately up to your chest as quickly as you can.


Plank with Arm Lift

Staying on the floor now position yourself with your feet a shoulder-width apart and then get into the plank position. Raise your left arm and point it diagonally to the left and then hold it for two seconds and then change sides. Do this for thirty seconds, take a rest and repeat three more times, for two minutes in total.


Finish with a Sprint

Sprinting on the spot is an intense end to your super speedy workout so simply root yourself to the ground drive your knees up to your chest and pump your arms as quickly as you can for thirty seconds, have a thirty second rest and then go back into it again for a further thirty seconds.


15 minutes – no excuses!

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The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.


Phillip H.
30 December 2015

Phillip H.

this is good - I need to warm up and it may take me a little longer than planned, but it is very simple and thorough.

Sasha B.
15 December 2015

Sasha B.

This is just what I need at the moment as time is running away with me before Christmas. It's on my to do list later - and will see if I can rope the kids in too!

craig t.
10 December 2015

craig t.

Got a day off today so just done this workout - you can make it as tough as you want if you add weights. That sprint at the end is a killer though!

Matthew C.
9 December 2015

Matthew C.

Short intense workouts are meant to be really good for you. This looks like a great morning workout when i'm not going to the gym.

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