Workout 07 · Minimum effective session
15-Minute Busy-Day Workout
Fit a useful full-body training dose into a crowded day using one simple repeating circuit.
How to run it
Set a timer for 12 minutes after the warm-up. Complete quality rounds at a sustainable pace.
Warm-up
- March in place — 45 sec
- Squat to comfortable depth — 6 reps
- Arm reach and rotate — 4 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Walk Walk Bodyweight Squat
6 reps
Stay smooth enough that you could speak a sentence during the set.
Chair squat.
02Incline Push-Up
6–12 reps
Pick a surface height that lets you maintain a long body line.
Wall push-up.
03Bear Hold
15–25 sec
Breathe behind the brace and stop before form deteriorates.
Hands-and-knees plank.
04Alternating Reverse Step
6 per side
Keep the front foot planted and move through a comfortable range.
Alternating toe tap behind you.
05Forearm Side Plank from Knees
15 sec per side
One clean hold per side is enough.
8-second holds.
Finish
Walk for the remaining time or take three slow breaths and return to your day.