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Total-Body 15-Minute Fat-Loss Workout - great when you're pressed for time!

1,691 views · Published 31 January 2014 · 6:09 · Indexed 29 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

If you're crunched for time, this is the PERFECT total-body workout...it'll allow you to get in plenty of work on all the major muscle groups in your body (and the minor ones!).

You'll be doing a 15 minute block of training, rotating continuously between 3 exercises. You'll be doing just 3 reps per set on each exercise, so you're never getting fully fatigued on any one movement.

Three reps may not seem like much, but when done with ZERO rest for 15 minutes, it will really add up to a LOT of training volume!

The three exercises I'm using in the demo are.

1. Inverted Rows - in this case, I'm totally inverted and doing these free-hanging. I've got a couple of handles attached to the bar to make it easier to get into position and to increase the range of motion.

To make it easier, instead of the version I'm doing, you can also do regular inverted rows with your feet on the ground.

2. Two Dumbbell Inwards-Push-Ups - I've got two 50 lb dumbbells standing on end. I've got my hands pressed on the SIDES of the dumbbells so that as I'm doing the exercise, I'm pushing INWARDS in order to keep my hands on the db's and maintain tension. This is excellent for pec activation.

To make it easier, you can also use any other form of push-up here...regular, feet elevated, knees, etc.

3. One Arm Overhead Dumbbell Split Squats - it sounds complicated but basically, you're just doing a regular dumbbell split squat holding a dumbbell locked out overhead. This hits the legs, core and shoulders in one movement.

This can also be a regular dumbbell split squat...though I like to recommend keeping that overhead position in for the core and shoulder work.

As you can see in the video, you'll just be going continuously for 15 minutes straight doing 3 rep sets of each exercise.

For the the split squat exercise, just do one leg on each "round" through, alternating legs on each successive round. I find this works better than trying to do 6 reps by doing both legs at once.

So next time you think you don't have time to bust out a quick workout, think again! This 15 minute powerhouse will hit EVERYTHING and get your metabolism cranking.

This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm

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Total-Body 15-Minute Fat-Loss Workout - great when you're pressed for time!

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