Killer Quickie ("Less than 15-Minutes") Workouts

Lack of time is the most common excuse heard from people who do not exercise. Their busy jobs, long travel time, household obligations occupy their 24-hours, and make them neglect their fitness needs. Nowadays, short workouts are becoming more and more popular. These quick fitness plans are attractive to the health-conscious busy professionals. Increasing arguments for the effectiveness of short workout sessions over the traditional hardcore ones have also pushed their preference rate to hype.

The core idea of killer quickie workouts is to reap the same benefits you get from long hours sweating in less time. You could be done working out different parts of your body in less than 15 minutes.

Here are two of the most effective killer quickie workouts recommended by fitness experts:

1. Killer 11-minute Workout

This is a killer high intensity fat burning workout composed of five types of exercises, which can be done in just 11 minutes. You can do more or less based on your current fitness level:

1.1 One - arm dumbbell swings
Using one-hand only, swing a dumbbell to your front with a straight arm arching up, palm down.

Alternate arms every 5 repetitions; 3 minutes straight for this set with as many repetitions as possible. Rest: 1 min

1.2 One - arm dumbbell snatches
Hold a dumbbell on the floor and perform a high pull.

Alternate arms every 5 repetitions; 3 minutes straight for this set with as many repetitions as possible. Rest: 1 min

1.3 Dumbbell renegade rows
In a push-up position, grip a pair of dumbbells. Perform one push up and pull one dumbbell up to your armpit. Do the same with the other arm.

Alternate arms after each repetition; 10 repetitions for each arm Rest: 30 seconds

1.4 Floor mountain climbers
Place your hands on the floor with shoulders over hands. One leg should be tucked while the other is extended. Your weight should be placed on balls of feet. As quickly as possible "climb" alternating legs back and forth.

Maximum repetitions in 30 seconds
Rest: 30 seconds

1.5 Floor mountain jumpers
Place your hands on the floor with shoulders over hands. Extend both legs. As quickly as possible, jump using both legs back and forth.

Maximum repetitions in 30 seconds

Total workout time = 11 minutes

2. Killer 15-minute Workout

This killer exercise routine takes about 15 minutes per session, and done 3 days a week only. This can trigger increased muscle-building. Do four or five repetitions of each set and rest for 90 seconds between sets.

2.1 Deadlift

Place the barbell on the ground and attach weights to it according to your strength and fitness level. Step up to the bar so that your feet are approximately shoulder width apart and under the bar pointing forward or slightly outward. Squat down and grasp the bar. Lower your hips so that your thighs are parallel to the floor. Flatten your back and look straight ahead. Lift the bar off the ground by standing up, raising your hips and shoulders at the same rate and maintaining a flat back. Lower the bar in a controlled manner back to the starting position.

2.2 Bench Press off Supports

Position a bench between the uprights of a squat rack, and set the bar on the supports at a height level with your chin when you're lying on the bench. Use an overhand grip. Your elbows should be bent and the bar just over your chest.

Press the bar up until your arms are straight, then lower it and rest it on the supports for 1 or 2 seconds before repeating.

2.3 Squat off Supports

Place a barbell on the supports of a squat rack, at the level where your shoulders will be when you're squatting with your thighs parallel to the floor. Lower your body under the bar with your back slightly arched and your chest up, and grab the bar.

Drive the weights up until you are in a standing position, and then lower it back onto the supports. Pause for at least 2 seconds before repeating.

To learn more about effective ways to build on muscles and enhance physical strength, please visit

India Herbs is a holistic health care provider with offices in the USA, Singapore, and India. We offer lifestyle guidance in conjunction with extracts-only herbal supplements based on Ayurveda - a 5,000 year old traditional medicine system used by over 900 million people worldwide! Visit for more information about "Ancient Remedies for Modern Times".

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