Men’s Health Big Book Of 15 Minute Workouts By Men’s Health Editors

I have been a regular at the gym for years and have kept a steady level of fitness since my early twenties (just turned 59). Keeping my weight at a healthy level has been difficult for the last 10 years or more. I have been as heavy as 225 but have maintained around 210 for several years. I have been trying to get my weight under 200 for many years with no luck. 205 was about where I would hit a plateau and just could not get under. I had tried running more, lifting more all to no avail. So I did some research and discovered the world of HIIT and Tabata exercise. I bought myself a gym timer and this book and went to work. Using only a couple of very basic body weight exercise routines from the book I started a whole new way of working out, along with skipping rope as a warm up. Using straight 5 minutes of skipping rope to warm up my new routine then only takes about 20 to 25 minutes. But they are the most intense 25 minutes I have put in at the gym since my days in the army. I have been using the exercises and methods in this book for almost eight weeks now and my weight is at just under 194 pounds. Some will scoff and say it does not work, but I am telling you it works for me. I am leaner and more muscular than I have been in years and I put it all on the methods I took from the book. If you are serious about getting something done at the gym besides spending time and you are not body builder (which I am not by any means) then I recommend this book. And you do not even need a gym. I just like the atmosphere of other people working out and the availability of some equipment and machines that I have worked into my work outs, still using the HIIT or Tabata methods of intensity and timing. Be prepared to work hard. I am expending more energy in my 20-25 minute work outs than I was in over an hour of just weights and cardio machines. By the end of my work outs I am completely gassed. And it feels great.

The basic idea of this book is to work the body in about 15 minutes.

Here’s how you do it. You focus on a few key exercises and move quickly from one exercise to another, with mininal rest time between exercises. Then, you repeat the exercises in a circuit, again with minimal rest.

These workouts work on increasing strength, by building muscle and strong bones, thus burning more fat. These workouts emphasize getting a lean strong body, rather than bodybuilding, and is, therefore, not a general bodybuilding book.

In the number and variety of workouts, this book is excellent. It contains 78 workouts, all 15-minutes long. Some workouts are bodyweight or require dumbbells. Others use a pull-up bar, a barbell, a kettlebell, a medicine ball, a stability (Swiss or large) ball, an exercise band (tubing), a foam roller, a jump rope, a BOSU, a bench, a cable machine, a step, and so on.

Instruction and exercises for each of the workouts vary, but in general, one may do a circuit of 3 to 7 relatively intense exercises, with little or no rest between each exercise. Then, rest for 60 between each circuit. Finally, repeat 2 more circuits.

All exercise photos are large and in color, clearly showing their positions, with descriptions.

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Here’s a detailed list of the 78 workouts or exercise plans. I have listed the exercises for a few of the workouts.

TOTAL BODY WORKOUTS

Bodyweight exercises
1. Beginner: strength and agility workout
Judo pushup
Seesaw lunge
Wall slide
Plank reach
2. Intermediate: your body is your barbell 1
Y squat
Spider-man pushup
Squat and jump combo
Single-leg romanian deadlift
Spider-man lunge
3. Intermediate: your body is your barbell 2: (bench or step used)
Squat
Tucked-elbow pushup
5-second forward lunge
Stepup
Jump
4. Advanced: belly off! No gym classic 1: (bench or step and a pull-up bar used)
Shoulder press pushup
Single-leg bench getup
Mountain climber
Wide-grip pushup
Inverted row
5. Advanced: belly off! no-gym classic 2: (bench, large ball, & a pull-up bar used)
Front-foot elevated split squat
Walking offset pushup
Stability ball leg curl
Single-leg hip raise
Chinup

Dumbbell workouts
6. The single: dumbbell blast workout 1
Woodchopper
Arms-out squat
Standing pressout
Towel row
7. The buildup: dumbbell blast workout 2
Straight-leg deadlift
Thrusters
Bent-over row
Squat thrust
8. Fast and furious: dumbbell blast workout 3
Incline bench press
One-arm snatch
Seated calf raise
Chest-supported row

Dumbbells, a barbell, and/or a barbell plate used.
9. Muscle definer workout 1
10. Muscle definer workout 2
11. Classic Powerlifter Workout

Jump rope used.
12. Total-body stress-buster workout

FAT BURNING WORKOUTS

Dumbbells, barbell, and other tools used.
13. You’re melting: A
14. You’re melting: B

One dumbbell used.
15. Strength, stamina, speed, and sweat

Pull-up bar, dumbbells, and other tools used.
16. Superhero workout

Dumbbells, bench and large ball used.
17. Supersweat Supersets

ABS & CORE WORKOUTS

Medicine ball and one dumbbell used.
18. No crunch core workout

Medicine ball and other tools used.
19. Six pack abs workout 1

Large ball, slanted bench, and pull-up bar used.
20. Six pack abs workout 2

Dumbbells used.
21. Obliques obliterator workout

Mix of tools used. Bodyweight workouts possible.
22. Build your own 15-minute core workout: choose 5 out of 19 exercises to create your own workouts.

SHOULDERS AND ARMS

Dumbbells, bench and slanted bench used.
23. Dumbbell total arms workout
Concentrated curl
Seated triceps extension
Wrist curl
Alternating grip hammer curl
Cross-shoulder extension
Standing scaption

Barbell, slanted bench, and cable machine used.
24. Arms and dangerous

Barbell, dummbells, cable machine and bench used.
25. Deltoid Definer workout

Dumbbells and barbell used.
26. Shoulders and arms combo 1

Dumbbells and cable machine used.
27. Shoulders and arms combo 2

Dumbbells, rowing station, and slanted bench used.
28. Shoulders and arms combo 3

CHEST AND BACK

Dip bars, barbell, bench, dumbbell, and barbell plate used.
29. Chest pound workout 1
Dip
Barbell bench press
Incline dumbbell fly
Seated Single-arm external rotation
Single-arm dumbbell row
Weighted pushup

Dumbbell, bench, cable machine, dip bar, and pull-up bar used.
30. Chest pound workout 2

Barbell, squat rack, dumbbells, and pull-up bar used.
31. Back attack workout

Bodyweight exercises. No equipment used.
32. Strong and steady

Cable machine, dumbbells, bench, and squat rack used.
33. Chest and back combo

Bodyweight and TRX suspension straps used.
34. Perfect pushup circuit 1

Box and medicine ball used.
35. Perfect pushup circuit 2

BOSU, bench, and box used.
36. Perfect pushup circuit 3

LOWER BODY WORKOUTS

Dumbbells, barbell, large ball, and bench used.
37. Flat butt fix

Dumbbells and large ball used.
38. Iron glute workout

Dumbbells and barbell used.
39. Ready for liftoff

Dumbbells and other tools used.
40. Total lower body blast

Cones and boxes used.
41. Lower body leaps and bounds

Bench and circular band used.
42. Protect your assets

SUPERFAST CARDIO: HIGH INTENSITY INTERVAL TRAINING
Basically, go fast for short periods of time, to burn more calories.

Treadmill workouts
43. Workout 1: speed demon
44. Workout 2: HIIT the hills

Running workouts
45. Workout 1: dash it off
46. Workout 2: flying laps

Cycling workouts
47. Workout 1: Lance Armstrong
48. Workout 2: rolling hills

Elliptical workout
49. Boredom beater

Swimming workout
50. Interval medley

Jump rope workout
51. Skipper 2

SPECIAL GEAR WORKOUTS

52. Kettlebell workout 1
53. Kettlebell workout 2

54. Exercise band workout 1
55. Exercise band workout 2

56. Medicine ball workout 1
57. Medicine ball workout 2

58. Stability ball workout 1 (large or Swiss ball)
59. Stability ball workout 2

60. Sandbag workout 1
61. Sandbag workout 2

IMPROVING YOUR STAMINA WORKOUTS (actually called better-sex workouts in the book)

Dumbbells used.
62. Stamina workout

One dumbbell used.
63. Over the top workout

Stability ball used.
64. Man on a mission workout
65. Pretzel position workout

Dumbbells and a sandbag used.
66. Four on the floor workout

HEALING WORKOUTS

Dumbbells, stability ball, cable machine, and slanted bench used.
67. Shoulder stretch and strengthen

One dumbbell used.
68. Knee saver

Bodyweight exercises. No equipment needed.
69. Lower back booster

Box or step used.
70. Age eraser workout

71. Foam roller workout

SPORTS WORKOUTS

Dumbbells and medicine ball used.
72. Golf workout

Dumbbells and low step used.
73. Tennis workout

BOSU, dumbells, step, medicine ball, and barbell used.
74. Ski and snowboard workout

Barbell, bench, step, and plate used.
75. Running race workout

Hyperextension station used.
76. Triathlon workout

Dumbells, bench, and step used.
77. Cycling workout

Dumbells used.
78. Basketball workout

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I did workout #3 (bodyweight) and I was breathing heavily during the exercise and I did a modified version of workout #7 (dumbell blast 2) and it was intense and made me sweat. I loved the concept of 15 minute workouts and I liked this book.

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If you liked this book, try the women’s version of this 15-minutes book. This shows more bodyweight and dumbbell workouts.

If you want just bodyweight exercises, (with no equipment), get this book, “You Are Your Own Gym: The Bible of Bodyweight Exercises” by Mark Lauren and Joshua Clark. This is excellent in the range of exercises which, again, do not require equipment.

Its not so great. I would prefer the DVD instead as it would have clearer visuals as well as more pronounced practice videos.

Very good photos, very usefull book