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

Neghar Fonooni
by Neghar Fonooni
Share it:
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.

Complexes

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. 

Related

123 responses to “Fast Fitness! Burn Fat & Build Muscle in 15 Minutes (with Video!)”

  1. Avatar Nickiatkin says:

    That was great! I’ve been looking for something easy to start weights with and this seems just right. 🙂 Thank you!

  2. Avatar minette says:

    Looks easy enough for a beginner like me. I’m only 4’11” tall snd I weigh 94 lbs. I only have 2kg dumbells at home. Will that be ok for me to use? Or should i get a heavier set. If so, how many kg shall i get?

    • Avatar Neghar Fonooni says:

      2kg is far too light for gaining strength, and really for fat loss for that matter. At your size, I would start with 8 or 10kg at a minimum.

  3. Avatar Shellz Lee says:

    I don’t have any of this equipment so will have to buy it but do you have any intense workout training exercises without the use of weights etc?

  4. Avatar Jessie says:

    I am healing from a broken ankle and am wearing a boot. Any workouts that are easy on the ankles?

    • Avatar Aya says:

      @disqus_XOdVVW3Tv3:disqus – Not suggesting this just yet, but Rollerblading is really good. I found that its much easier to maintain intensity, and keep going… you feel amazing afterwards. The impact of running (though higher intensity) can be troublesome… and skating has a high calorie burn. 🙂

    • Avatar Aya says:

      @disqus_XOdVVW3Tv3:disqus – Not suggesting this just yet, but Rollerblading is really good. I found that its much easier to maintain intensity, and keep going… you feel amazing afterwards. The impact of running (though higher intensity) can be troublesome… and skating has a high calorie burn. 🙂

    • Avatar Aya says:

      @disqus_XOdVVW3Tv3:disqus – Not suggesting this just yet, but Rollerblading is really good. I found that its much easier to maintain intensity, and keep going… you feel amazing afterwards. The impact of running (though higher intensity) can be troublesome… and skating has a high calorie burn. 🙂

    • Avatar Aya says:

      @disqus_XOdVVW3Tv3:disqus – Not suggesting this just yet, but Rollerblading is really good. I found that its much easier to maintain intensity, and keep going… you feel amazing afterwards. The impact of running (though higher intensity) can be troublesome… and skating has a high calorie burn. 🙂

  5. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  6. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  7. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  8. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  9. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  10. Avatar Irene Birrell says:

    I can’t do lunges because of a knee problem. Any suggestions for an alternate to the reverse lunge?

  11. Avatar slavica1970 says:

    I did this workout today and enjoyed it. It’s not long and suits my lifestyle atm. Can you do this workout on a daily basis or should you skip a day?
    Will you be adding any new 15min complex workouts with different exercise combinations similar to the above workout in the near future? Thanks!

  12. Avatar slavica1970 says:

    I did this workout today and enjoyed it. It’s not long and suits my lifestyle atm. Can you do this workout on a daily basis or should you skip a day?
    Will you be adding any new 15min complex workouts with different exercise combinations similar to the above workout in the near future? Thanks!

  13. Avatar Tracy says:

    What’s an alternative to lunges….I’m not allowed to do then due to bad knees (doctors orders)

  14. Avatar miscrealtalker says:

    the sloot that made this video and wrote this “article” needs to find a new profession because she/he/it is blindly leading these people to believe in bullchit

  15. Avatar miscrealtalker says:

    the sloot that made this video and wrote this “article” needs to find a new profession because she/he/it is blindly leading these people to believe in bullchit

  16. Avatar Pandrz says:

    What happened to the video of the yogini who demonstrated some awesome variations to a core body workout?… The picture is there but no video anymore. Instead a video of kettlebell or ladder workout plays.

  17. Avatar Reba says:

    Love the workouts! Thank you for sharing and keep them coming! !

  18. Avatar carlos says:

    i like your exercises; what size dumbbells do you recommend for a 5’8″ 180lb man?

    • Avatar Neghar Fonooni says:

      Play around with a few different weights and pick out the weight that challenges you while still being able to perform the exercises well. For dumbbells for a man your size, I suggest starting with 30lbs for complexes, and increase the weight as needed.

  19. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  20. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  21. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  22. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  23. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  24. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  25. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  26. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  27. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  28. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  29. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  30. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  31. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  32. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  33. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  34. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  35. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  36. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  37. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  38. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  39. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  40. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  41. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  42. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  43. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  44. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  45. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  46. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  47. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  48. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  49. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  50. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  51. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  52. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  53. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  54. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  55. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  56. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  57. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  58. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  59. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  60. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  61. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  62. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  63. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  64. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  65. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  66. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  67. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  68. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  69. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  70. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  71. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  72. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  73. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  74. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  75. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  76. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  77. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  78. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  79. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  80. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  81. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  82. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  83. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  84. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  85. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  86. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  87. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  88. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  89. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  90. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  91. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  92. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  93. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  94. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  95. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  96. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  97. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  98. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  99. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  100. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  101. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  102. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  103. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  104. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  105. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

  106. Avatar bonnie says:

    Fill your empty water bottles with sand or dirt. There are your weights and you are recycling.

Leave a Reply

Your email address will not be published. Required fields are marked *

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

Awesome!

You're all set.

You’re taking control of your fitness and wellness journey, so take control of your data, too. Learn more about your rights and options. Or click here to opt-out of certain cookies.