Fit in 15 {minutes}

Today I wanted to share with you one of my favorite total body workouts to do when I am in a bit of a time crunch {or just want to get the workout done as fast as possible!} These are a few of my favorite moves because you can do them anywhere, not just in a gym – all you need is a little weight for added resistance and you are good to go!

Fit in 15 Minutes

Let me break it down for you a bit:

  1. squat, curl & press – this exercise strengthens your booty, hamstrings, quads, biceps, shoulders and upper back if you do it right. I have been on a major squad kick with bikini season getting closer & closer every day {if that’s not motivation, i don’t know what is!}
  2. alternating lunge & lateral raise – much like squats, lunges are a super effective workout to target your lower body – this specific move focuses on strengthening your quads, hamstrings, booty, calves and middle shoulders, while also working your back and ab muscles as stabilizers
  3. dead lift & bent over fly – I know I personally forget to focus on my arm workout more than any other body part – not sure why, they just get overlooked. But I enjoy how this move focuses on my shoulders and upper back, along with my hamstrings and booty.
  4. free standing one arm row – Another arm workout – this one highlights the middle back, shoulders & some biceps.
  5. dumbbell push-ups – I feel that hardcore people do push-ups, and I want to be hardcore – This strengthens your front shoulders, chest and triceps.

I love how these 5 simple exercises can really target each and every body area – talk about quick & effective! I also find that dumbbells can be more time-efficient than using the machines and more effective in general. Plus I feel you get more of a workout since you have to stabilize and really control every movement. But you need to be careful you are using them the right way.!

**I typically do 2-4 sets of 8-12 reps**

back sweat

Pair these 5 exercises with some cardio and you will be glistening with sweat from a fantastic workout. {sometimes I can’t believe I put these photos on the internet!}

Or you could hit up an awesome spin class like I did yesterday at Flywheel or at Body Cycle {first ride free at both studios!} and burn 600 calories in 45 minutes. Not too shabby if you ask me!

never coast

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What’s your favorite workout to do in 15 minutes?

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Don’t forget to enter my Balance Bar Dark giveaway!

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