When it comes to starting a new fitness regimen or even sticking to an old one, a common excuse is time. “I just don’t have enough time to work out in the morning” or “My evenings are so full, I just can’t fit the gym in.” This won’t be an article on time management, but if something is important enough, you can find the time to do it. We’re realistic. We know that your life is hectic, so we’ll make it easy on you. Just find 15 minutes. You can do that. You spend more time than that surfing the internet for fitness articles (gotcha).

Let’s make this as simple as possible for you to do almost anywhere with no weights or gym equipment necessary. Alternate this workout with 15 minutes of aerobic exercise during the work week. For example, if you do this 15 minute workout on Monday, Wednesday and Friday, walk or jog for 15 minutes on Tuesday and Thursday.

Warm-Up (3:00)

Bodyweight squats – With your feet shoulder width apart, back straight and chest out, slowly squat down until your thighs are parallel with the floor and then slowly rise back to standing. Repeat for 10-15 reps. Rest for 30 seconds and repeat.

Push-ups – Place your hands palms down on the floor shoulder width apart and assume the push-up position, being sure to keep your back flat and your core flexed. Lower your chest toward the floor. You don’t have to touch the floor, but come within a few inches. Repeat for 10-15 reps. Rest for 30 seconds and repeat.

Superset 1 (6:00)

Forward Lunges – Start with feet together and back straight. Step forward with your right foot as far as you comfortably can and bend your knee until your right thigh is parallel to the floor. Press your bodyweight up with your right leg and bring your left foot up beside your right. Alternate legs for a total of 10 reps.

Elevated Push-ups – Find something (a step, bench, chair, exercise ball, etc.) to elevate your feet and perform push-ups as you did in the warm-up. By elevating your feet, you change the geometry of your body and increase the intensity of the exercise. Repeat for 10 reps.

*Rest 1 minute and repeat this superset two more times.

Superset 2 (6:00)

Pull-up – You may not have a pull-up bar at home, but the kind that you can install in a door jamb are relatively inexpensive, so make the investment. Playgrounds are also great places to do this workout. They have lots of steps and bars that can me amazingly useful. Place your hands on the bar shoulder width apart and pull your body up until your chin is over the bar. Repeat for 10 reps.

Crunches – Lay on your back with your knees bent. Pick your feet up and cross your ankles. Bring your torso up and toward your pelvis while also bringing your pelvis up and toward your chest. The idea is not use momentum to move your body, but to let your abdominal muscles contract and do the work. Repeat for 20 reps.

*Rest 1 minute and repeat this superset two more times.

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