Over the years one of the top requests I’ve received from blog readers has been for 15-minute workouts.

At first I bristled at this idea because how much work can you safely get in during 15 minutes? But then when I sat down to create these workouts, I realized: quite a bit!

I like the 15-minute workout series I’ve created because not only are these workouts effective on their own, but if you have more time, you can mix and match to create a longer, more varied workout that hits every body part.

This is a 15-minute workout focusing on the muscles of your glutes and posterior chain — the body’s strong powerhouse muscles. I find that this workout helps “wake up” those muscles, which due to our sedentary lifestyles often do their best to stay inactive.

Depending on your fitness level and whether or not you choose to use weights, it could take plus or minus 15 minutes.

How to understand the workouts:

Supersets are exercises done back-to-back with no break, with a brief rest being taken at the end of the last exercise in the sequence before repeating for the allotted number of sets. Once you’re completed the sets, move on to the next superset.

Repetitions: that’s how many times you do an exercise.
Sets: That’s how many times you do the series of repetitions, after rest breaks.
(So, 3 sets of 10 would mean doing the exercise 10 times, then taking a break, and repeating it again for a total of 3 times through. In workout programs that’s recorded as 3×10)

Warm up with some light cardio and body weight squats or lunges. As always: if something  hurts, don’t do it, and always check with your doctor first before starting a workout program, especially if you have health issues or aren’t sure if something works for you.

I’ve created this handy PDF file for you to download so you can bring the workout with you. Click here to download.

15-minute booty blaster

Weights (barbell, dumbbells or ankle weights) are optional.

Superset 1

Do three sets of 10-15 repetitions of each of these exercises, back to back. Rest for 20 to 30 seconds before repeating the superset.

  1. Kneeling squats: http://youtu.be/wSjLCOw1vIg
  2. Hip thrusts: http://youtu.be/hHLXczc7RAI  (option: bridges)

Superset 2

Do 3 sets of 10 to 15 repetitions of each of these exercises, back to back. Rest for 15 to 30 seconds before repeating each superset.

  1. Quadruped hip extension: http://youtu.be/vzHZGTZ64jc
  2. Pullthroughs http://youtu.be/Ba6Q7qtPYEM

Superset 3

Do 3 sets of 10 reps of each of these exercises

  1. Reverse hyperextension (on stability ball: http://youtu.be/UCfOdr2JSmU ) (on bench: http://youtu.be/fhbmIxi7Zc4 ) (note: low option are modified supermans http://youtu.be/si-xCp3rVig)
  2. Resistance band woodchop/rotations (do each side!): http://youtu.be/73IKRQiW1FQ

Superset 4

Do 15 repetitions of each exercises — do all exercises on one side before switching to other. Repeat for a total of three times through

  1. Side-lying abduction http://youtu.be/1l3N9hbbyX8
  2. Fire hydrant http://youtu.be/-1k9ufNcDhE
  3. Side-lying Clam http://youtu.be/5N7KYDye2gA