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Joe Dowdell, CSCS Headshot

15-Minute Metabolic Strength Training Circuit

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Make sure you perform the workout, including the prescribed tempos (the speed of movement of the exercise) as designed.

The total training time, including the rest periods, will take a hair over 15 minutes:

  • 1 set of DB Front Squats, 10 reps
  • 1 set of Flat DB Bench Press, 10 reps
  • 1 set of Low Pulley Pull Through, 10 reps
  • 1 set of High Pulley Face Pulls, 10 reps
  • 45 seconds of Skipping Rope

Repeat the circuit two more times.

Note: When choosing the load for each movement, it should be challenging to compete the 10 reps with perfect form.

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A note about tempo:

  • The first digit represents the eccentric movement (e.g., the lowering of the weight).
  • The second digit represents the length of the pause in the muscles' lengthened position.
  • The third digit is the concentric movement (e.g., the raising of the weight).
  • The last digit refers to the length of the pause while the muscle is in the contracted position before repeating the movement.

So, for example, a tempo of 2011 really means:
  • 2 seconds lowering the weight
  • 0 second pause in the lengthened position
  • 1 second to raise the weight
  • 1 second pause in the contracted position

Want more? Check out Healthy Living's previous programs: 15-Minute Workouts, 10-Minute Workouts and 5-Minute Workouts.