If you find yourself constantly making the excuse of not having enough time to workout, you need a short but intensive workout. In fact, trying to get it done in as little time as possible can even be more effective than spending an hour at the gym.
So in today’s workout we’re going to shoot for the bull’s eye and get a full body workout done in 15 minutes or faster. This is a gym workout so the equipment required will be a barbell, a pair of dumbbells and an incline bench. The workout consists of only 3 exercises done in a circuit. Let’s cover these exercises first.
The deadlift is no doubt one of the best mass building exercises so there’s no surprise we’d include it in a full body workout for muscle mass. We like to start heavy so load up the barbell for a 8-10 rep max. The key tip for the deadlift is the correct hip and knee coordination. Think about the bar as the indicator when you should push with your knees and when to do it with the hips. Start by pushing with your legs at the bottom straightening the knees and as soon as the barbell hits your knees, thrust the hips forward. Reverse the movement on lowering down.
Incline Dumbbell Bench Press
Next, we’re moving on to another push exercise – the incline bench press. Choose a 30 degree angle of the bench so you’ll target more of the upper chest muscles. Choose weights for the 8-10 rep max. One tip for this exercise is to lower the weights down until upper arms are parallel to the chest.
Shoulder to Shoulder Dumbbell Press
We choose this exercise as the third exercise in the circuit for two reasons. First, shoulder to shoulder press is more convenient to do with one dumbbell from those you used for the incline bench press instead of looking for lighter dumbbells. Secondly, it involves your core more in the rotation movement. You can even go further to extend the range of motion by bringing the dumbbell down to your chest and include the cross chest hammer curl movement to the exercise.
- Deadlift – 8-10 reps
- Incline bench press – 8-10 reps
- Shoulder to shoulder dumbbell press – 8-10 reps
Repeat the circuit as many times as you can in under 15 minutes with minimal rest between sets (just to catch your breath). It will destroy you, but that’s exactly what it takes to build more muscle. After the first or second round you won’t be able to complete 8-10 reps of each exercise with the same weight – don’t worry about it, do as much as you can till failure.
Use this workout whenever you’re short on time and want to get a quick workout done but make it effective. You can also use it to change things up in your workout program and hit more muscle in unexpected ways.