🏋️ best 15-minute workouts for strength and conditioning


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Here’s what we have for you today:

  • The best workouts to squeeze into 15 spare minutes

  • Full-range split squats for impressive quads

  • Inside the mind (and gym bag) of an Olympic athlete


15 Kinds of Fun

Credit: Giphy

If you don’t think you can get absolutely smoked in a 15-minute workout, you’ve never really tried (or, more likely, never had anyone screaming in your ear the entire time).

While we can’t bring R. Lee Ermey back to life to motivate you, the article below can offer a diverse assortment of 15-minute workouts to squeeze into whatever free time you can salvage from your busy life.

No matter what your goals are, one (or more) of these workouts will be able to help you get up and get moving forward in your fitness life. There’s not really a lot of time for loafing around and resting with any of these, so you’ll really need to put on your adult-person pants and come ready to work. These 15-minute workouts prove there is always time for what’s really important to you.

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Exercise Tips

One Leg at a Time

Credit: Functional Bodybuilding / Youtube

Every Personal Training Certification manual ever printed has a paragraph attached to a diagram noting the importance of keeping the knee in line with the ankle during flexion, with extra italics emphasizing never letting the knee travel past the toes.

The ATG (ass-to-grass) split squat is a direct refutation of this outdated model and a celebration of understanding that the knee traveling past the feet during exercise isn’t the boogeyman it has sometimes been made out to be.

As much of the world continues to change and adapt in the 20th century, so too has the “no knee travel” logic been defiled by experts in knee health, quadriceps hypertrophy, and anybody who has ever seen an Olympic weightlifter catch a weight at the bottom of a snatch. The ATG split squat can be your gateway into a land of increased ROM and bigger legs without needing a significant load.


What’s in the Bag?

Credit: Mattie Rogers

American weightlifting star and 2020 Tokyo Olympic athlete Mattie Rogers opens up in this BarBend Interview about a very personal subject: the contents of her gym bag.

While Rogers’ bag contains several expected items, there’s one “must-have” product she says she never goes to the gym without. (You’ll have to click below to find out what it is.)

An injury prevented Rogers from representing the USA in the 2024 Paris Olympics, but this hasn’t slowed down her competitive spirit. She plans to continue packing her bag and hitting the road in search of more glory on the platform.

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Are You Ready for the Games?

Credit: @CrossFitGames / Instagram