This 15-minute workout will transform your body

All I do for muscle growth is a 15 minute workout, like the one you’re about to see, three times a week. I alternate between two different sets of three exercises. That’s it. About 40 minutes of training a week. We massively over complicate what it takes to build strength and muscle mass to the point where most people don’t even do any form of strength training, even if they know how. The gym is intimidating, training technique and programming are all over complicated, and you think that you need to carve yourself out a new part-time job just to get results, which is so, so far from the truth. If you can’t find 10 to 15 minutes, two or three times a week to go and train somewhere in your house with some simple equipment that’s going to cost you less than a hundred bucks, fair enough, I can’t help you.
But every human should be capable of that amount of time for a habit that is going to not only allow you to look and feel incredible and build the most ideal human physique possible, but keep your body healthy, mobile, and limber as you age, protecting against muscle wasting, loss of bone density and poor metabolic health. These things are much easier to build and maintain the earlier you start working on them. 40 minutes a week and some simple home equipment is all you need to do the large majority of what’s even possible if you train right. So what does that training look like? Well, very simply, it just comes down to intensity. If you want all these benefits, we basically just want to stimulate to our body to build muscle mass. You don’t need to train like a bodybuilder, you’re never going to look like one, but you want to train with the same intent, which is to trigger muscle growth so that we get stronger and get all those other benefits, improve mobility, increase metabolic health.
We’re going to naturally lose body fat and become leaner. And the single principle we need in order to achieve that is intensity, actually pushing hard, reaching the limit of our strength and trying any way to move load that is currently maximally challenging for our body. So when you watch me train, I’m just always adjusting my movements so that they are really, really hard and I’m just pushing as hard as I possibly can anyway against that resistance. The idea in my head is it’s immovable object meets unstoppable force. Every second of training is those two things, meeting and fighting to win. Now I’ve chosen movements here that you can see are very easily scalable from zero to a level that’s challenging for me. All of these movement patterns can be done by someone with effectively zero strength. I have clients in their 70s coming back off injury who are able to scale these movements to a level that’s possible for them.
And at the same time, there’s ample room for someone like me to continue progressing. And regardless of where you’re starting, the idea is that every time you train, you want to be reaching for those higher levels. So with pushups, you can start literally with zero weight on your hands, guiding yourself through using your feet. Rows, you can walk all the way back and again have zero weight on your hands, just have your weight on your feet, moving like this, squats. Again, you can start with this unweighted, use your other leg and your arms to help you through it. You can just do this at home using chairs, practise moving through the movement pattern. At the other extreme, feet are off the ground, doing rows and pushups and you go up to try and squat eight kilos with one leg. The upper end is pretty obvious.
Now by the time you build the necessary muscle mass, connective tissue strength and get lean enough to do these really high level movements, you’re going to be more jacked than me. That might be a long multi-year journey. That level might be never achievable for you given genetics and age, but ultimately who cares? If the process is sustainable and you’re progressing consistently, it doesn’t matter if it takes you 10 years to get to a certain level. The idea is that you never want to stop improving your entire life. And the reason that I’m where you see me now is because I never stopped. I found a way of training that was insanely high return on the time that I invested in it. And because of that, I’ve never skipped a beat with it. Even while studying full-time, starting business, learning multiple languages, travelling the world, if you have a family as well, it makes it even more important that you can get results quickly and get back to the demands that life is throwing at you so that there is never a reason not to consistently show up and get your training done.
Life is going to throw things at you. We all have these windows where we have high motivation and a bit of excess time. That is not always going to be the case. If you’ve ever started a fitness routine and fallen off, you know that you can’t expect life to always make it easy for you to get things done. So two or three 15 minute sessions a week, realise that that is all you need to get the vast majority of results you want anyway if you make the most of that training time. And that’s all I did to build the body that you see now. It’s all I continue doing to continue improving. And you see the level I’m at, could I be more jacked and more strong? Sure. Marginally, if I’d managed to avoid injury and kept up consistently, navigated the time and motivational issues that come with adding in a heat more training to your week.
Sure, possibly. But the goal for me and the people that I teach is not to be the most jacked person possible. It’s not to be a professional bodybuilder or a gymnast. It’s to have fitness enhance your life. And the only way that you can do that is if it fits into it seamlessly and you can do it extremely consistently long term. So all you need to do to make that work is just not waste time when you train. Every single second you see me training here is properly maximum intensity. I’m never ever for a second just going through the motions. If I find at any point that my movement is easy to do, I’m cranking up the difficulty. I’m leaning further forward in my pushup. I’m pushing the rings further away in my row. I’m using less assistance in my squat or I’m adding more weight if needed.
All that matters is that you train at your maximum ability. And if you do that consistently, your maximum ability is going to quickly start increasing. And if you keep increasing the demands to meet your new level of strength, then that is what we call progressive overload and that is all that matters for building strength and muscle. And that is all that matters for our training to be effective. If you do that across a full range of motion, you’re going to have inbuilt mobility, you’re going to get more flexible and limbo at the same time. And this is honestly all it takes. So this workout you see me doing here, if you want to work out twice a week, it’s like 30 minutes of training. You can do this workout and then in your other workout, do the other three movements. You want to see all the movements that I use.
Check out this guide, you can download that for free. Or if you want to do like I do, do three workouts a week, I just alternate the two. So I’ll work out Monday, Wednesday, Friday, and they’ve switched between these sets of three exercises. Please do not over complicate what it takes to build strength and muscle mass and please do not underestimate the changes that having a routine like this makes to your life. Anyone can do this. It takes very little time and it will change your life, not just in the confidence you get when you wake up and look in the mirror, but in the fact that you can still get down to the ground and pick up your grandkids when that time arrives. If you want help, you can learn about our system using the links below. Otherwise, I hope this helps. Go get training and I’ll speak to you soon.