Lack of time is the number one reason people don't exercise. How do you get that time to get an hour or so in the gym three or four times a week? The answer is, you probably can't. But, luckily, you don't have to!  

All you need is a minimum of 5 to 15 minutes. Instead of working out longer, you'll be working out smarter and faster so you can get on with the rest of your life.  By keeping workouts brief, you are more likely to do them regularly.


  • Trade fat for muscle
  • Burn more calories
  • Sleep better
  • Become more flexible

Making Time
Start with freeing up precious minutes that we use every day that could be used for training:

  1. Flip off Facebook – limit your social media use to two short sessions per day, one in the morning and one in the evening.
  2. Say 'No' - Next time someone (not your big boss) asks you to do something that you don't want to do, say 'no'. Prioritise your time and your workouts.
  3. Do one thing at a time – If you're trying to do too many things, you get nothing done. Make a plan.
  4. Make a call – 15 messages could take a 40-second call.
  5. Touch it once – When paper hits your desk, deal with it straight away and free up more time.
  6. Rise and shine - Get up 15 minutes earlier.

What to Eat

  1. High-quality proteins (lean chicken and fish)
  2. Low starch vegetables e.g. (broccoli, kale, spinach)
  3. Natural fats (olives, avocado, raw nuts)
  4. Drink lots of water (3.7 litres for men and 2.7 litres for women daily is recommended)

Note: You should also practice ‘eating mindfully’. Resist the urge to turn on the telly as you eat your dinner.

Superfast Bodyweight Workouts
I recommend you begin with bodyweight only workouts if you're just starting out or getting back into training.  As it requires no equipment, you can start immediately.

Bodyweight movements are designed to stretch and strengthen key muscles throughout the body.

Note: If you're not sure what a 'Prisoner Style Squat' or a 'Tuck Jump' looks like, check out our step-by-step guide here.

5 minute workouts

10 min workout

10 minute part 2

15 minute workouts

If you have any questions, you can contact Kieran on Twitter at @KieranKeenanPT

Consult your physician or other health care professional before starting a new fitness programme.