15 minute home workout men's health

If you're short on time, but still want to get in a challenging workout, try this 15-minute home workout from Men’s Health Fitness and Nutrition Expert BEND ENDER. Each of these exercises is designed to work for multiple muscle groups at once, with limited rest between sets. The result: You’ll torch fat and build strength fast. These moves are perfect for guys who lead busy lives—and they take just 15 minutes. The routine alternates explosive cardio bursts with high-intensity strength training moves that exhaust your muscles and keep you from reaching failure before the 20-minute mark. Do each exercise as fast as you can with good form for the length of the interval (that’s when you’re supposed to go all out). If you go beyond the interval, that’s fine—but be sure to recover fully before moving on to the next set.

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Jumping Jacks

Why they’re great For starters, they’re a quick way to warm up your entire body, increasing blood flow to muscles and joints, which improves your overall performance in any exercise. Jumping jacks also activate your core, helping you achieve a stronger, more stable torso—very important for lifting weights, which places a ton of stress on your spine. How to do it Stand with your feet slightly wider than your hips, toes pointed forward. Bend your knees slightly, and keep your back straight. Swing your arms back and forth to jump with your feet, and come back together in a clap.

Sumo Squats

Why they’re great For starters, they’re a quick way to warm up your entire body, increasing blood flow to muscles and joints, which improves your overall performance in any exercise. Sumo squats also activate your core, helping you achieve a stronger, more stable torso—very important for lifting weights, which places a ton of stress on your spine. How to do it Stand with your feet slightly wider than your hips, toes pointed slightly outward. Bend your knees slightly, and keep your back straight. Your upper body should remain upright throughout the movement. Squat down as far as you can, keeping your knees behind your toes the entire time and back straight.

Bodyweight Lunges

Why they’re great Bodyweight lunges are a versatile exercise that can be performed anywhere, and they’re great for your hamstrings, quads, and glutes. They’re also an excellent core exercise and improve balance and coordination. How to do it Place one foot about a foot and a half in front of the other. Make sure both feet are facing forward. Bend both knees and lower your body as far as you can toward the floor. Make sure that your front knee does not go past your toes.

Deadlifts

Why they’re great Deadlifts are a powerful exercise that works almost every muscle in your body. They’re particularly effective at building strong, powerful hamstrings and glutes, which are two areas that many men tend to neglect. How to do it Stand with your feet slightly wider than your hips, toes pointed forward. Bend your knees slightly, and keep your back straight. Lift the bar off the ground by extending your hips, knees, and ankles. Make sure your back remains straight and that you’re not rounding it. Squeeze your glutes as you lift the bar to increase the effectiveness of the exercise.

Box Jumps

Why they’re great Box jumps are a challenging plyometric exercise that combines strength training with explosive movement. They’re a great way to increase explosive power, which can help you perform better in many other sports. They’re also a great core exercise. How to do it Stand on top of a box or bench that is high enough that you can easily jump up and down on it. Bend your knees slightly, and keep your back straight. Jump up and down on the box as quickly as you can.

Plank Flutter Kicks

Why they’re great Plank flutter kicks are a challenging core exercise that can be performed anywhere, and they’re great for your abs and back. They’re also an excellent leg exercise, and developing strong leg muscles can help improve your posture and reduce lower back pain. How to do it Get into a plank position with your knees bent and your toes touching the ground. Lift one foot off the ground before bringing it back down and raising the other foot off the ground. Make sure to keep your back as straight as possible during the movement.

Push-Ups

Why they’re great Push-ups are a classic workout that almost everyone has tried at some point in their lives. They’re a great way to strengthen your upper body, and they also work your core, hips, and glutes. Plus, push-ups are a full-body exercise that can be performed anywhere, making them a great option for those who lead busy lives. How to do it Get into a push-up position with your hands slightly wider than shoulder-width apart, arms straight, and feet slightly wider than your hips. Bend your knees slightly, and keep your back straight. Bend your elbows to lower your body towards the floor, then push yourself back up as quickly as you can.

Conclusion

These exercises are great for getting a full-body workout in a short amount of time. They’re challenging and require a high level of effort, which is why you should only perform them for one set. Make sure to perform the warm-up exercises before the workout and the cooldown exercises after the workout.