Total Body Training in 15 Minutes or Less

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Training is essential to living a balanced life. Not just in fitness, but in all aspects of being happy and making progress. The more you train in a field, the more knowledgeable, skillful, and successful you’ll become. And when it comes to exercise, training is what allows you to push past plateaus that seem to be limiting your success. Your body needs variety, and the more you keep surprising your muscles, the better they’ll respond. The Total Body Training in 15 Minutes or Less workout offers a variety of exercises that will set you on the path to the next fitness level.

Total Body Training in 15 Minutes or Less

You’ll need a set of medium and heavy dumbbells you’ll see which exercises require which weight below — a jump rope, and an interval timer, which is available on most phones. Beginners should start with 10 pounds as their medium weight, intermediates should grab 15 pounds, and advanced aficionados should grab 20 pounds.

fast workout

Perform each exercise for one minute. Complete two rounds, resting for one minute in between the rounds. If you want to switch things up, perform each workout for 45 seconds instead and keep it going until you hit the 15-minutes or have to end your total body workout. Every workout should involve a mixing of these exercises to keep your body guessing. Start with this base workout and change it to your liking.

  • Pushups: A standard calisthenic exercise to build tricep strength and tone your chest.
  • Chest Press: You can use a mat or flat surface for these. Use heavy weights.
  • Dumbbell Row: One of my favorite back exercises because the pull lets you go heavy with weights. Keep your elbows tucked in.
  • Jump Rope: A nice total body fat blast to get your heart going and give your upper body a little break as we transition into lower body work.
  • Dumbbell Rear Lunges: Grab medium weights to start because lunging for a minute is a lot of work! If they feel too light, you can always add weight after the first set.
  • Dumbbell Squat: A standard for building lower body muscle strength. Grab the heavy weights for this one.
  • Burpees: Necessary for any total body workout. No push-up is required at the end, since you’re already performing them in this workout.

Total Body Training in 15 Minutes or Less

This quick & effective routine uses a variety of exercises to target your entire body.


  • 1 set of medium dumbbells
  • 1 set of heavy dumbbells
  • jump rope
  • Interval Timer


  • Perform each exercise for one minute.
  • Complete 2 rounds total, resting for 1 minute between rounds.




Chest Press

Dumbbell Row

Jump Rope:

Dumbbell Rear Lunges

Dumbbell Squat


After you’ve completed this total body workout for three weeks, move on to the next challenge. Try our Resistance Band Training Program: Total Body Toning to build, tone, and strengthen.

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