You don't need to spend hours in the gym in order to have a great workout. If you're short on time [1] but still want to get your butt kicked, you need to do this 15-minute workout [2]. It targets your biceps, triceps, shoulders, and trapezius muscle (a muscle in your upper back), and we promise it'll make you stronger mentally and physically.
The Workout
- Complete four rounds of the following circuit.
- Take as little rest as possible in between each exercise; if you need a break, take it, but keep it to two minutes max.
Warning: everyday tasks like picking up items may be hard to do for up to three days post-workout (seriously, but you'll be stronger). Be sure to warm up [3] before your workout, and you'll probably want to foam roll your arms afterward.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Complete 10 reps.
Biceps Curl and Overhead Press
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a biceps curl.
- Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
- Bend the elbows, coming back to the end of your biceps curl, then straighten the arms, coming back to the starting position to complete one rep.
- Complete 12 reps.
Plank Walks
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- This completes one repetition.
- Do a total of 10 plank walks.
Basic Push-Up
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms. This counts as one rep.
- If this is too difficult, do this exercise with your knees on the floor.
- Complete 12 reps.
Upright Row
- Grab a pair of dumbbells.
- Stand with your feet shoulder-width apart.
- Let the dumbbells rest in front of you on your thighs with your palms facing inward (toward your thighs).
- Begin raising the dumbbells up to your shoulders. Your elbows will bend out to the sides. Keep the weights close to your body throughout the movement.
- Slowly lower the weights back down to starting position.
- Complete 12 reps.
Skull Crusher
- Lie face up on a flat bench or mat with your dumbbells in hand.
- Begin with your arms straight up in the air, keeping a slight bend in your elbows.
- Only bending at the elbows, lower the weights down toward the sides of your head. The weights will end up close to your ears.
- Press the weights back up to starting position.
- Complete 12 reps.