How to Make a Great 15 Minute Workout Program

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"Creating your own workout program gives you more control. Click to share with others!"

College students are busy. You are studying full time, working part time, partying part time, etc. Keeping up a busy schedule for 4-5 years builds up resistance but it also builds up stress.


One way to eliminate stress is to keep a consistent workout program, but how on Earth are you going to add one more thing to your to-do list? Instead of showing how to workout for 1 hour to get gains, I will teach you how to have a great stress eliminating workout in under 15 minutes. 


Since we are focusing on saving time I will show how to do a quick workout from home, but the same principles can be applied to a gym based workout if you feel better at the gym. I'll show you how to set goals, pick easy workouts to progress to your goal, and record your progress, to reach your goal. 


GOAL SETTING


I know, you are probably sick of setting goals. It’s tough thinking about the long term. If you just want to eliminate stress, be more active, and you do not care how it gets done. Make it easy, pick an exercise, and do it for 15 minutes. Go for a run, ride a bike, do jumping jacks, or whatever you want. But if you want to get in shape, you have to decide what shape you would like. 


I recommend picking a skill you would like to learn for example: splits, one arm push-up or pull-up, muscle up, pistol squats, planche, etc. 


I like these because as you get better at skills they always help you reach other goals like losing weight, gaining strength, or flexibility. But you can also try to increase your reps for a workout, focus on fat loss, or muscle gain. All of these principles will help you reach your goal.  


EXERCISES TO BUILD 


After you are determined to reach your goal, pick 3-5 different workouts that will help you get there. If you are new I recommend starting with the easiest exercises you can find and build up. Remember that the goal is not to get a six pack in 1 week. You want to reach your goal little by little. Play around and see where you are at. 


RECORD


Do not make this hard to keep a record. “What gets tracked gets improved,” said Robin Sharma, a Canadian lawyer and author.  


And it’s true! As you keep a record you’ll figure out if you need to slow down or speed up. Plus, you will see measured improvement! 


EXAMPLE


Let’s say I want to learn 3 new skills that require strength building. I say three because I do not want to be one of those guys at the gym with huge arms, and stupid tiny legs. So one skill that requires my chest, one for my back, and another for my legs. 


First, my goal is to perform 3 one-arm clap push-ups . (I wanted to pick something that sounded cool) I only want to work on it twice a week for 15 minutes so I’ll give myself 6 months to learn this skill.




Second, I’m going to pick 3-5 easier skills that will help me reach that goal. I’ll pick 

  1. Clap push ups

  2. One arm hold

  3. One arm push-ups

  4. Standard push ups

  5. One arm jumps

If you want a list of great foundation workouts to build up to a harder skill look at this blog https://campbellna322.blogspot.com/2021/10/20-different-exercises-for-your-chest.html


Now twice a week I will do these five workouts for 3 minutes each. 

I’ll set a goal for each one in the next three minutes. At my level none of these are crazy hard for me to do in three minutes, but I know I’ll be pretty tired for the last one. 

  1. I’ll do 30

  2. I’ll hold for 40 seconds and rest for 20 seconds 3 times

  3. I’ll do 15 with each arm

  4. I’ll do 50

  5. I’ll do 15 with each arm.


Third, I like to record how close I am to my goal on a notepad on my phone. I know I always have it with me when I workout. I just write the week I have been working on my goal and I write a quick update on how I am doing. Like this:



I know doing short 15 minutes workouts is a great way to get in shape and decrease your stress. The only key is to be consistent. Just like you can’t wait until the day before your final exam to start studying, you can’t expect to get in shape a week before spring break. 


College students are some of the brightest of their generation. Doing 15 minutes workouts everyday will help you be one of the strongest as well. 

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