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15-MINUTE TRAINING GUIDE | MEN’S HEALTH 3

 GETA
HARDBODY
INNOTIME! You’re used to putting in hard work to get a hard body – and that’s
a good thing. You have to be committed to health and fitness to see
lasting results. But you don’t need to log marathon days at the gym just
to look good shirtless. In fact, research shows that you can get the body
you want by exercising as little as 15 minutes per day.
That’s where this handy guide comes in. It’s packed full of 15-minute
workouts that’ll build muscle, blast fat and strengthen every inch of your
body in no time flat.
And because we know the importance of getting the most out of every
minute of your jam-packed day, we’ve included helpful (and speedy) life-
style tweaks too, like nutritious, delicious 15-minute meals, grooming
tips, ways to prevent injury and how to make your home a health retreat.
Put a few of these tips and exercise routines into practice, and it won’t
be long before you see more space in your schedule – and your waistband.
You don’t have time to waste, so turn the page and get started today!
4 MEN’S HEALTH | 15-MINUTE TRAINING GUIDE
CONTENTS

FIT IN 15? 36
Workout 4
15-MINUTE
TARGET
15-MINUTE
MUSCLE MEALS
The Gain Maker TRAINING
WORKOUTS
PART 1
39
Workout 5
PART 3 PART 4

06
Chapter 1
The Short Circuit 65
Workout 13
91
Chapter 7
Why Short Workouts
Will Work For You 42
Workout 6
The No-Crunch Ab Carver 15-Minute Muscle Meals

10
The Triple Threat 70
Workout 14
92
Breakfast
Chapter 2
Time to Burn 45 The 360-Degree Ab Oven

Workout 7
The Two-Move Torcher 73 94
14 Workout 15
Lunch

Chapter 3
Fast-Track Your Fitness 48
Workout 8
The Armed and
Dangerous Workout 96
Dinner
The Sinister Shredder
22 76
Chapter 4
Build Muscle All Day Long 51 Workout 16
The V-Shape Shortcut
98
Snacks and Desserts
Workout 9
The Fighting-Shape Workout
79
15-MINUTE
TOTAL-BODY 54
Workout 10
Workout 17
The Chest Pounder
WORKOUTS The Equaliser
82
57
PART 2
Workout 18
The Back Attack

27 Workout 11
The Earth Mover
Workout 1
The Single-Dumbbell
85
Body Blaster 60
Workout 12
Workout 19
The Launch Power Plan

30
Workout 2
The Metabolism Maximiser
88
Workout 20
The Afterburner The Glute Smoker

33
Workout 3
ON THE COVER
The Body-Weight Scorcher Cover Guy Kallas Eksteen
Photographer Sean Laurenz

CONTENTS | MEN’S HEALTH 5