15 Minute Full-Body Workouts To Build Muscle & Burn Fat

Time is crucial for all of us. It’s the one thing we can never seem to get enough of as we are always striving to find more time throughout our day to accomplish our never-ending list of tasks.

Busy schedules and lack of time can deter us from focusing on our health and exercise regimen. When it comes to time management, exercise seems to be the first item we place on the back-burner – but it doesn’t need to be that way.

Portioning out just 15 minutes a day, 3-4 days a week can allow you to keep your body on track with your fitness goals. Below are three different 15-minute workouts that will give you the chance to get in your training – regardless of how busy your day is. These short, but effective routines will allow you to get your heart rate up, maintain lean muscle, and help you to stay active.

With these routines you will need to pour every ounce of focus and energy you have into the allotted 15 minute time frame.

Alternating Dumbbell Curls


Perform the 4 exercises below with the set number of reps for 15 minutes straight

Dumbbell Lunge – 12 reps
Push Up – 10 reps
Bent Over Dumbbell Row – 12 reps
Standing Dumbbell Curl – 12 reps



Perform each exercise for 40 seconds. Rest for 20 seconds and then move onto the next exercise. Once all exercises are complete that is 1 round. Complete for 3 rounds for a total workout time of 15 minutes.

Barbell Deadlifts
Barbell Shoulder Press
• Chin Ups
Flat Bench Barbell Press
Pull Ups



Peform the below exercises back-to-back for 7 minutes straight. Rest one minute after completeing Circuit 1, then move on to Circuit 2.

Cicruit 1

• Body weight lunges – 10 reps
Dumbbell Bench Press – 7 reps
• Pull-Ups – 8 reps

Circuit 2

Goblet squats – 8 reps
• Barbell Push Press – 8 reps
• Rope Hammer Curl – 8 Reps

Rope Hammer Curls

Brently Rousset

Brently Rousset is an INBA Men's Physique Novice champion and is currently studying to become a certified personal trainer. Fitness has been a part of his life since he was a kid from basketball to surfing to now bodybuilding. Brently is passionate about spreading his knowledge and experience to beginner lifter's looking to start their own fitness journey. He plans on competing for his pro card on the Men's Physique stage within the next year. Brently's true passion is writing and providing others with exercise, nutrition, and lifestyle advice.

You can reach out to Brently and connect with him on the following sites:

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