If you only have a short window of time to get a sweat in, don't make the mistake of thinking it's not worth it to lace up your sneakers at all. In fact, if you're looking to build and improve muscle definition, sticking to just a 15-minute routine can help get you the results you're looking for. "When it comes to fitness, consistency and intention are everything," Melissa Boyd, a NASM-certified personal trainer and head trainer at Tempo, told POPSUGAR.
"It may seem like 15 minutes isn't a lot of time, but building a regular habit of strength training (even in a bite-size amount) can have huge benefits to your overall wellness." And as long as you're making those minutes matter (i.e. you're practicing perfect form and really focusing on squeezing those muscle groups you're working for every rep), a shorter workout can be equally as effective as a longer strength-training session where you may not be fully in the zone. Here's how to strength-train smart, so that 15 minutes gets the job done.
What Exercises Should I Be Doing If I Only Have 15 Minutes?
"If you only have a little bit of time to get your workout in, it's important to focus on moves that pack a punch," Boyd said. "Compound exercises will help you build muscular strength while working your heart and lungs." Start with five compound exercises, doing each move for one minute and repeating the entire circuit three times.
Begin with fundamental exercises like squats, push-ups, deadlifts, triceps dips, and lunges. Start with just using your bodyweight, and as you progress over time, incorporate dumbbells if you have access to them. Once you've mastered the basics, try these at-home strength training exercises to keep your muscles guessing (and growing!).
Do I Need to Work Out Every Day For 15 Minutes to See Results?
Boyd recommended starting out by sticking to four to five days a week to allow your body to properly recover. "As you build strength and energy, try adding a second 15-minute session to your day when you have time," she added. But this doesn't mean you shouldn't do any movement on your rest days. Active recovery days will help your muscles repair themselves while helping you stay conditioned for your next workout.
Do I Need Any Equipment For a 15-Minute Workout?
While dumbbells or resistance bands will certainly increase the challenge of your workout, they aren't necessary if you don't have them. (Check out the best no equipment 15-minute routines here.) "I'm a huge proponent for using your bodyweight for at-home workouts," Boyd said. "No matter how you choose to do it, strength work helps you manage your weight by increasing your resting metabolic rate, helps your focus and mood, boosts brainpower, and keeps your skeletal system strong."
Just keep in mind that 15 minutes can help you increase and maintain muscle strength, but if you're looking to lose weight in the process, you'll need to tack on more time to your workout. Building up to a 30-minute routine (preferably with weights) in addition to regular cardio during the week can help you achieve this. If you don't have time for one 30-minute window, use Melissa's trick and break up your session into two 15-minute quickies for those days when time just isn't on your side.
FAQs
It may not seem like a lot of time to you, but fitness experts and scientific studies agree that 15 minutes is long enough to make a difference. Any amount of exercise is better than zero. If you're new to fitness or haven't been active in a long time, a short, 15-minute workout may be best to start with anyway.
Is a 15 minute workout enough to build muscle? ›
In fact, if you're looking to build and improve muscle definition, sticking to just a 15-minute routine can help get you the results you're looking for. "When it comes to fitness, consistency and intention are everything," Melissa Boyd, a NASM-certified personal trainer and head trainer at Tempo, told POPSUGAR.
Is a 10 minute workout enough to build muscle? ›
By exercising for 10 minutes with intensity and effort, you'll be more likely to give your body what it needs to keep adapting, building muscle, and increasing your capacity. Ten minutes a day is enough to actually give you a great workout.
Is a 20 minute workout enough to build muscle? ›
When to expect results. You don't need to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.
What is the minimum amount of exercise necessary to build fitness? ›
Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.
How many minutes should I workout to build muscle? ›
How to build muscle. Spending your whole day in the gym isn't necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.
Is it OK to only workout 15 minutes a day? ›
Any amount of exercise is better than zero. If you're new to fitness or haven't been active in a long time, a short, 15-minute workout may be best to start with anyway. The American College of Sports Medicine recommends starting light when it comes to fitness with just 10 to 15 minutes a day of activity.
How many times should you workout a week to build muscle? ›
Both workout formats will show results, but for maximum hypertrophy or muscle growth, the science tends to lean towards hitting the muscle groups twice weekly. Studies show that you'll see greater muscle mass gains by targeting each muscle group twice or thrice weekly.
Can short workouts build muscle? ›
Short workouts are a great option on days when you want to focus on cardio, but want to add a quick muscle pumping routine to your day. Build muscle: For bigger arms or glutes you'll have to work a bit more than 10 minutes a day.
How to make your workout count even if you only have 15 minutes? ›
High Intensity Interval Training alternates intense bursts of exercise with short periods of rest. It's a perfect workout for when you only have 10-20 minutes to spare. You can do HIIT with bodyweight exercises, or on a treadmill or a bike. Choose whatever you enjoy, that gets your heart rate up.
Walking won't build large muscles. But it can help you increase lean muscle mass and functional strength. If you want to challenge your muscles, you have to walk at a high enough intensity. Try increasing your speed or adding resistance exercises to boost your walking workout intensity and strengthen your muscles.
What is the bare minimum exercise per day? ›
Five 30-minute sessions of moderate exercise (this could be a fast-paced walk, cycle, swim or light jog) OR three 25-minute sessions of vigorous exercise (HIIT, spin, boxing, running) Or a mixture of both. Two strength sessions (upper body one day, lower body another).
How much exercise per day by age? ›
For those aged between 18 and 64 years, they recommend at least 150 minutes a week of moderate-intensity activity alongside at least two days a week that include strength training exercises. For those aged over 65, they recommend adding in activities designed to improve balance.
What does a sedentary lifestyle look like? ›
What is a sedentary lifestyle? The exact definition of a sedentary lifestyle is when someone spends six or more hours per day sitting or lying down, and they lack significant physical movement in their daily life.
Will 20 minutes of exercise make a difference? ›
Though it may not seem like you have enough time to workout, sparing just 20 minutes every day to exercise can pay dividends in the future. Short bursts of exercise may help to ward off heart disease in the future, as Harvard Health notes.
Is 15 minutes of exercise better than none? ›
But the committee's scientific report explains that any moderate to vigorous movement for any amount of time is beneficial to human health. According to the new guidelines, “some physical activity is better than none.”
Is a 15 minute leg workout enough? ›
Generally, it's recommended to train your legs three times a week, with each workout lasting 15 to 20 minutes and targeting different parts of the legs in each routine. For instance, a good plan would be to work on calves one day, thighs the next and then hips during the final session.
Is 15 minutes of arms enough? ›
It's worth noting that although you'll work plenty of muscle groups in just 15 minutes, including the triceps, biceps, all three shoulder heads — the anterior, lateral and posterior deltoids — back and chest, it's predominantly a front-body workout.
