15 Minutes

by Wendy on July 30, 2013

You know you should, but you can never seem to find the time!  We all know exercise is so important for our overall health.  Tomorrow, skip the snooze button and you will have time to fit in this quick 15 minute strength circuit workout.  This workout alternates upper body and lower body muscle groups to help you blast more calories in less time.  It only takes 15 minutes, so get moving!


The workout!

For 30 seconds, complete as many reps of each exercise as you can.  Do not stop between exercises. Move from one exercise to the next, completing as many reps of each exercise as you can for 30 seconds.  Then, rest one minute between circuits.  Repeat for a total of three to four sets.

You will need hand weights to complete this workout, try starting with eight to 12 pound weights.


forward lungeDumbbell Squat

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides, palms facing your body. Sit your hips back and bend your knees to lower your body as far as you can, keeping your back flat and core tight. Press through your heels to return to start. That’s one rep. Repeat for 30 seconds.


Bent-Over Row

Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Bend forward from the hips until your chest is almost parallel to the floor, arms straight and weights in line with your shoulders. Pull the dumbbells up, squeezing your shoulder blades together. Pause and return to starting position. That’s one rep. Continue for 30 seconds.



Place your hands on the floor just outside your shoulders, and extend your legs behind you, body forming a straight line from head to heels. Keep your back flat while you lower your body toward the floor. Straighten your arms to return to start. Repeat for 30 seconds.


Pushup Row

Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. Brace your abs as you pull one dumbbell toward your waist. Pause, lower the weight, and then repeat with the other arm. That’s one rep. Continue for 30 seconds.


Shoulder Press

Hold a pair of dumbbells just outside your shoulders, palms facing each other. Press the weights directly overhead until your arms are completely straight. Pause, and then slowly lower back to the starting position. That’s one rep.  Continue for 30 seconds.



Stand with your left foot two feet in front of your right, holding a dumbbell vertically in front of your chest with both hands. Bend your knees to lower your body until your left thigh is parallel and your shin is perpendicular to the floor. Straighten your legs to return to start. That’s one rep. Continue for 30 seconds, and then switches sides and repeat.


Rest for one minute.  Then start at the beginning again and repeat for three to four sets.  Then get ready for your day and feel great that you have already fit in your workout today!



Health Contributor at Creative Bioscience
My name is Wendy and I’m one of the main contributors to our blog. I’m a retired elementary school teacher who’s found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We’re here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy’s favorite product is African Mango 1200

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