Fast Fitness! Burn Fat & Build Muscle in 15 Minutes (with Video!)

Neghar Fonooni
by Neghar Fonooni
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Fast Fitness! Burn Fat & Build Muscle in 15 Minutes (with Video!)

naghar fonooni logoContinuing with our 15-minute workout series, today I’m discussing a challenging and efficacious type of workout known as a “complex.” Last week, I gave you a fabulous ladder workout using only two exercises. Today’s plan will string together four exercises with virtually no rest.

While complexes can be difficult to get used to at first, once you master the concept you’ll find they are incredibly enjoyable and deliver fabulous results.

Remember, in order to make your quick workouts count, you have to:

1. Move faster
  2. Ramp up the intensity  
3. Take fewer breaks  
4. Combine exercises

Throughout the series please remember that above all else, quality of movement is key. Be sure to pay special attention to form and technique, and never employ sloppy, sub-par movements.


A complex is a group of exercises strung together, and performed for a pre-determined amount of reps, until all of the exercises are complete. Probably the most efficient way to burn fat and build muscle in a short amount of time, complexes are not for the faint of heart. They can be as simple or as complicated as you would like in terms of exercise selection, but they are always challenging.

You will not set the weight down or rest in between exercises, and you will typically use a lighter weight than if you were performing each exercise on it’s own. At the end of one round, you will rest before beginning the next round.

Ready for an example? Let’s go!

  • Romanian Deadlift x 5 reps
  • Bent Over Row x 5 reps
  • Overhead Press x 5 reps
  • Reverse Lunge x 5 reps each, right and left
  • Rest 1 to 3 minutes
  • Repeat for 3 to 6 rounds total

Complexes can be done with dumbbells, kettlebells, or a barbell. You can use one dumbbell or kettlebell and perform the movements on each side, but using a pair you will save much more time. Instead of having to switch from your right side to the left, you can do both simultaneously, and cut your workout in half!

Check back next week for another Fast Fitness! post. I’ll be talking about bodyweight circuits that don’t require any equipment and can help you stay fit no matter where you are. You don’t want to miss it!

Did you try this Fast Fitness! Complex workout? Share your thoughts in the comments below!


About the Author

Neghar Fonooni
Neghar Fonooni

Fitness expert, writer, entrepreneur, and mom, Neghar Fonooni is passionate about helping people empower themselves to live a vibrant, fulfilling life. Her intention is to teach women how to find and cultivate their inner radiance, living a lifestyle of their own design. 


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