Working 300 Muscles with Just 3 Basic Moves in 15 Minutes

When you read a lot of workout articles these days, it seems that the moves are very complicated to do. What’s more, it also seems like these workout routines require a lot of time, especially as each exercise are targeting only a few muscles at a time. These workouts hardly look efficient, which is why we’re now presenting a more minimalist regimen instead. You just need 15 minutes each day to do these 3 basic moves and they will develop 300 muscles in your body. How cool is that?


  1. You start with a regular body weight squat. Make sure your legs are shoulder-width apart, and then squat while you push your hips back. Pause when your thighs are parallel to the floor, and then slowly stand back up.
  2. The next exercise is called the judo pushup. This is an advanced version of the regular pushup, but not all that many know how to do it properly so watch the video. Unlike regular pushups, this one has you in an inverted V-position when you go down, and then when you raise yourself up you start with your head and shoulders while your hips go lower, until you get back to the initial position.
  3. The last is the sprinter sit-up, which has you starting by laying yourself to the floor on your back. Text directions can be very confusing for this, so again we suggest that you Google the exercise and watch the video on YouTube.  Once you watch the video, you’ll realize that it’s actually simple to perform even if it’s not too easy to describe properly.


First you should warm up, even if you’re just going to spend 15 minutes on this workout. Once that’s done, you need to do 10 reps for each exercise, and you should complete as many circuits as you can in just 15 minutes.

The key here is to focus and to go as hard as you can for these 15 minutes. You should rest only when you need to and you have to keep your rest time very short. You should take note of how many reps you do each day and how much time you need to rest during this period. Your conditioning will improve as time passes.

To keep it from getting too easy, you should aim for more reps or you can shorten your rest periods. Keep track of your progress for each week.



This routine seems too simple, doesn’t it? But that’s actually one of the main benefits of these 3 basic moves. You don’t need complicated movements and expensive equipment, and you don’t waste much time. You can do this anywhere, whether you’re at home, at the park, on the beach, or even in the office during your break. After all, you should be able to get a break of 15 minutes or so each day, no matter how busy you may be.

Do it at home while you watch TV, so you keep yourself from getting bored. After a month or so, perhaps you can switch the sequence. These 3 moves will give you a full-body workout, and it’s not an exaggeration to say that it targets 300 muscles. And what’s really astonishing is that you can get results very quickly as long as you keep doing this routine.

Leave a Comment: