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The Best: 15-Minute Workouts!
From The Womens Health Big Book of Exercises
Part 1 (3 workouts out of 10)
These series of workouts consist of three 15-minute weight workouts a week and they can double a
beginners strength!
In addition, unlike the average person, who quits a new weight-training program within a month,
96% of the participants in a study made at the University of Kansas easily fit a quickie workout into
their lives.
How to Do This Workout?
Option 1
Choose a workout and do it 3 times a week, resting for at least one day after each session. After 2 or
3 weeks, switch to a new workout.
Option 2
Choose two workouts and alternate between them 3 days a week. Always rest for at least a day after
each session. So you might do Workout 1 on Monday and Friday, and Workout 2 on Wednesday.
The following week, youd do Workout 2 on Monday and Friday, and Workout 1 on Wednesday.
After 4 weeks, its time to choose two new workouts.

Prior to each workout, do the warm-up
Always perform the exercises in the order shown
For each exercise in which you raise and lower a weight, take 2 seconds to lower the weight or your
body, pause in the down position, and then take 2 seconds to lift the weight, keeping tension in your
muscles the entire time
When you see a number without a letter next to it (as shown in workout 3), perform the exercise as a
straight set, do one set of the exercise, rest for the prescribed amount of time, and then do another set
instead of moving to the next exercise until you complete the prescribed about of sets
When you see a number with a letter, the exercises are to be performed as part of a group. Instead of
completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of
time, then move to the next exercise (ex. 1B), continue in this matter until you complete all of the
exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full
sets
Youll notice that sometimes the prescribed amount of rest is : 0, this means that you should not rest
and move directly to the next exercise
AMAP stand for: As Many As Possible, this means that you should do as many reps as you can
If any of the given exercises are too hard, feel free to substitute the variation of the movement that
allows you to perform the prescribed number of reps. Remember, each set should challenge your
muscles to the point where you start to struggle but dont quite reach complete failure
And make no mistake: These workouts arent easy! Theyre fast paced and intense. So if theyre too
hard when you first start, go ahead and take longer rest between sets, and finish as much of the
workout as you can in the 15 minutes. In each subsequent workout, try to do a little more, until
youre able to complete the entire routine.
Are you ready to shape your muscles and melt some fat?

WORKOUT 1

EXERCISE SETS REPS REST
1A. Goblet squat 3 15 0
1B. Pushup 3 AMAP 0
1C. Hip Raises 3 12-15 0
1D. Dumbbell row 3 10-12 0
1E. Plank 3 30-sec hold 0

WORKOUT 2

EXERCISE SETS REPS REST
1A. Swiss-ball hip raise & leg curl 3 AMAP 0
1B. Pushup plus 3 AMAP 0
1C. Swiss-ball jackknife 3 AMAP 30 sec
2A. Chinup 2-3 AMAP 30 sec
2B. Dumbbell shoulder press 2-3 8-10 30 sec

WORKOUT 3

EXERCISE SETS REPS REST
1.Single-arm reverse lunge & press 3 10-12 1 min
2A. Chinup 3 AMAP 0
2B. Side plank 3 30-sec hold 0
2C. Pushup 3 AMAP 45 sec



Exercise Index
WORKOUT 1
Goblet Squat
Hold a dumbbell vertically next to your chest, with both your hands cupping the dumbbell
head. (Imagine that its a heavy goblet).
Brace your abs, and lower your body as far as you can by pushing your hips back and
bending your knees.
Pause, then push yourself back to the starting position.
Tips: keep your weight on your heels, not on your toes, for the entire movement/ keep your
torso as upright as you can for the entire movement, with your lower back naturally arched/
stick your chest out/ the top of your thighs should be parallel to the floor or lower.
Pushup
FIRST: Get down on all fours and place your hands on the floor so that theyre slightly wider
than and in line with your shoulders.
Straighten your legs, with your weight on your toes and set your feet close together.
Squeeze your glutes and hold them that way for the entire movement. This helps keep your
hips stable and in line with your upper body.
Your body should form a straight line from your ankles to your head.
Brace your abs as is you were about to be punched in the gut and maintain that
contraction for the duration of the exercise. This helps keep your body rigid, and doubles as
core training.
Your arms should be straight in the starting position.
NEXT: Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the starting position as quickly as
possible.
If your hips sag at any point during the exercise, your form has broken down. When this
happens, consider that your last repetition and end the set.
Tuck your elbows as you lower your body so that your upper arms form a 45-degree angle
with your body in the bottom position of the movement.
Dont drop your hips and keep your core stiff.
Your head should stay in the same position from start to finish.
Hip Raises
Lie faceup on the floor with your knees bent and your feet flat on the floor.
Make sure youre pushing with your heels. To make it easier, you can position your feet so
that your toes rise off the floor.
Place your arms out to your sides at 45-degree angles, your palms facing up.
Raise your hips so your body forms a straight line from your shoulders to your knees.
Pause for up to 5 seconds in the top position, then lower your body back to the starting
position.
Push against the floor with your heels, not your toes and squeeze your glutes as you lift your
hips.
Dumbbell row
Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until its almost
parallel to the floor.
Let the dumbbells hang at your arms length from your shoulders, your palms facing behind
you.
Your lower back should be naturally arched and feet set shoulder-width apart.
Bend your elbows and pull the dumbbells to the sides of your torso by squeezing your
shoulder blades toward each other.
Keep your torso still as you raise the dumbbells.
Pause, then slowly lower the dumbbells.
Plank
Start to get into a pushup position, but bend your elbows and rest your weight on your
forearms instead of on your hands.
Your body should form a straight line from your shoulders to your ankles.
Brace your core by contracting your abs as if you were about to get punched in the gut.
Hold this position for 30 seconds or as directed while breathing deeply.
Squeeze your glutes and dont allow your hips to sag at any time.
If you were to place a broomstick on your back, it should make contact with your head,
upper back, and butt.
Your elbows should be directly under your shoulders.
WORKOUT 2
Swiss-ball hip raise and leg curl
Lie faceup on the floor and place your lower legs and heels on a Swiss ball.
Place your arms out to your sides at 45-degree angles to your torso, your palms facing up.
Push your hips up so that your body forms a straight line from your shoulders to your knees.
Without pausing, pull your heels towards you and roll the ball as close as possible to your
butt.
Focus on keeping your hips in line with the rest of your body as you pull the ball towards
you.
Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball until your body is in a
straight line. Lower your hips back to the floor.
Pushup plus
Get down on all fours and place your hands on the floor so that theyre slightly wider than
and in line with your shoulders.
Brace you abs as if you were about to get punched in the gut and hold them that way for
the duration of the exercise.
Lower your body until your chest nearly touches the floor.
Pause, and then push yourself back to the starting position as quickly as possible.
Once your arms are straight again, push your upper back towards the ceiling. The movement
is very slight; its hard to see, but youll definitively feel the difference.
Pause for a count of one, then do another pushup and repeat.
Swiss-ball jackknife
Assume a pushup position with your arms completely straight.
Rest your shins on a Swiss ball.
Your body should form a straight line from your head to your ankles.
Without changing your lower-back posture, roll the Swiss ball towards your chest by pulling
it forward with your feet.
Pause, then return the ball to the starting position by lowering your hips and rolling the ball
backward.
Tips: place your hands slightly wider than your shoulders/ dont round your lower back.
Chinup
Grab the chinup bar with a shoulder-width, underhand grip.
Hang at arms length. You should return to this position known as the dead hang each
time you lower your body back down. Your arms should be completely straight and your
ankles crossed behind you.
Pull your chest to the bar while squeezing your shoulder blades together and pulling your
upper arms down forcefully.
Once the top of your chest touches the bar, pause, then slowly lower your body back to a
dead hang.
Tips: imagine that youre pulling the bar to your chest, instead of your chest to the bar.
Dumbbell shoulder press
Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and
palms facing each other.
Set your feet shoulder-width apart, and slightly bend your knees.
Press the weight upward until your arms are completely straight. Push the dumbbells
directly above your shoulders, keep your core braced and lock your elbows.
Slowly lower the dumbbells back to the starting position.
WORKOUT 3
Single-arm reverse lunge and press
Grab a dumbbell with your right hand, and hold it next to your right shoulder, your palms
facing in.
Step backward with your right leg and lower your body into a reverse lunge as you
simultaneously press the dumbbells straight above your shoulder.
To return to the starting position, lower the dumbbell as you push yourself back up. Thats
one rep.
Complete all your reps, then switch arms and legs and repeat.
Chinup
Grab the chinup bar with a shoulder-width, underhand grip.
Hang at arms length. You should return to this position known as the dead hang each
time you lower your body back down. Your arms should be completely straight and your
ankles crossed behind you.
Pull your chest to the bar while squeezing your shoulder blades together and pulling your
upper arms down forcefully.
Once the top of your chest touches the bar, pause, then slowly lower your body back to a
dead hang.
Tips: imagine that youre pulling the bar to your chest, instead of your chest to the bar.

Side plank
Lie on your left side with your knees straight.
Prop your upper body up on your left elbow and forearm.
Brace your core by contracting your abs forcefully as if you were about to be punched in the
gut.
Raise your hips until your body forms a straight line from your ankles to your shoulders.
Breathe deeply for the duration of the exercise.
Hold this position for 30 seconds (or as directed). Thats one set.
Turn around so that youre lying on your right side and repeat.
Tips: keep your hips raised and pushed forward/ place your upper hand on your hip/
position your elbow under your shoulder/ your head should stay in line with your body.
Pushup
FIRST: Get down on all fours and place your hands on the floor so that theyre slightly wider
than and in line with your shoulders.
Straighten your legs, with your weight on your toes and set your feet close together.
Squeeze your glutes and hold them that way for the entire movement. This helps keep your
hips stable and in line with your upper body.
Your body should form a straight line from your ankles to your head.
Brace your abs as is you were about to be punched in the gut and maintain that
contraction for the duration of the exercise. This helps keep your body rigid, and doubles as
core training.
Your arms should be straight in the starting position.
NEXT: Lower your body until your chest nearly touches the floor.
Pause at the bottom, and then push yourself back to the starting position as quickly as
possible.
If your hips sag at any point during the exercise, your form has broken down. When this
happens, consider that your last repetition and end the set.
Tuck your elbows as you lower your body so that your upper arms form a 45-degree angle
with your body in the bottom position of the movement.
Dont drop your hips and keep your core stiff.
Your head should stay in the same position from start to finish.

!STAY TUNED FOR THE NEXT 6 SERIES OF 15 MINUTE WORKOUTS!