Build Muscle, Burn Fat and Test Your Mettle with Our 4-Move, 15-Min Cardio and Strength Challenge

Daniel Davies
·2-min read

From Esquire

Got 15 minutes to spare? Sure, you could spend it scrolling through Instagram or getting mad about something a troll has written on Twitter, or you could use your time more productively and have a go at this 15-minute cardio and strength challenge. We know which one we'd go for.

This workout uses compound exercises to challenge your whole body, while the speed at which exercises are performed will mean you're getting a cardio kick too.

Complete each exercise three times, resting for a minute between each round.


Photo credit: *
Photo credit: *

Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.


Photo credit: *
Photo credit: *

With your feet flat beneath a pair of dumbbells, squat down and grasp them with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead rather than up or down.

Lift the weights, keeping them close to your legs and focus on taking them back onto your heels (rather than your toes). Think about pulling the dumbbells towards you on the way up. Lift to thigh level, pause, then return under control to the start position.

Let the weights come to a complete rest between each rep. While the dumbbells are on the floor, take a second or two to make sure your body is in the correct position – chest up, upper back tight and eyes looking forward – before lifting them up again.

Slam Ball

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.


Photo credit: *
Photo credit: *

Hang off the bar completely straight in a dead hang. Next tighten your abs and un-shrug your shoulders. Keep your lower body tensed. Pull your elbows down until your chest touches the bar. Lower back down, under control and repeat the process.

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