02/18/2013 08:56 am ET Updated Apr 20, 2013

15-Minute Metabolic Strength Training Circuit

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.

Joe Dowdell's 15-Minute Workout

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.