For most busy professionals, the biggest consideration when it comes to training is time.And when you only have 15 minutes to train, the best bet is some form of metabolic conditioning that can get you strength, cardio, and mobility benefits and requires little to no warmup. (Check out the Men’s Health MetaShred program for a 21-day training plan based on this technique.)
One of my favorite MetCon workouts is the classic 50-10 circuit where you pick 5 non-competitive moves that collectively work your whole body and pretty much alternate between them nonstop for 15 straight minutes. The training density in this circuit is sky high so you can maximize every minute of the workout.
Here’s how it works:
Do each move for 50 seconds of work with 10 seconds of rest between them:
1. Hip hinge to row to curl
2. Bear crawl jack
3. Single-arm squat to lateral lunge, right arm
4. Single-arm squat to lateral lunge, left arm
5. Burpee and side plank combo
That’s 1 round. Do 3 rounds.
This can be done at any home or hotel gym, so there are no excuses not to get it in. Prepare for a great sweat and you’ll feel like you just went for a run by the time you’re done.