Fit In 15 Minutes Guide

"I don't have time" is rarely a time problem. Fifteen minutes exists. What's missing is a plan for those fifteen minutes — so they get spent scrolling instead.

Fit In 15 Minutes is a 35-page bodyweight workout plan PDF for people with a job, a commute and a family. Four weeks, three sessions a week — a 3 day workout plan built around a schedule that's already full. Six circuits across twelve sessions, and not one of them runs longer than a coffee break.

The 15 minute bodyweight workout

Every session is a circuit of six exercises. Thirty seconds of work, thirty seconds of rest, three rounds through. That's fifteen minutes, and that's the whole session — not a warm-up for something longer.

• Weeks 1 & 2 — three circuits that build the base: push ups, bodyweight squats, plank holds, glute bridges, mountain climbers, reverse lunges, tricep dips, seal jacks, side planks.
• Weeks 3 & 4 — three harder circuits: burpees, dive bomber push ups, diamond push ups, one-leg push ups, jump lunges, skater lunges, plank jacks, russian twists.

No gym, no weights — a chair or bench is the most you'll ever need. Floor space and a timer covers the rest. And if you'd rather run straight sets than circuits, the guide tells you how to do that instead.

Nutrition you work out, not guess at

The circuits pair bodyweight exercises for fat loss with a calorie deficit you calculate for yourself:

• Your BMR, then your TDEE using five activity multipliers
• A target set 300–500 calories below maintenance — roughly 0.6 to 1 lb of fat a week
• Macro targets: protein at 1.5–2g per kg of bodyweight, fat at 20–35% of calories, carbs filling the rest
• A food cheat sheet — protein, carb and fat sources with grams per serving, so you can build a meal without opening an app

Six recipes and eighteen meal ideas

Six full recipes with calories and macros per serving: protein-packed breakfast burrito (350 cal, 25g protein), high protein blueberry pancakes (257 cal, 36g protein), Greek yogurt parfait, quinoa salad with grilled chicken, cajun beef with veg rice, and beef & green bean pasta. Plus eighteen quick meal ideas across breakfast, lunch, dinner and snacks for the days you're not cooking from a recipe.

Meal planning for people with no time

Batch cooking, slow cooker strategy, keeping the shortlist short, and how to stock snacks so the 3pm vending machine stops winning.

Goals, mindset and recovery

• A "Now vs Then" goals worksheet — where you are today against where you intend to be in 30 days, across mindset, nutrition and body
• Mindset tools: deep breathing, prayer and meditation, time management and self-care
• A warm-up and stretching routine — six movements before you start
• Recovery: sleep, stress and protein, and why they decide whether any of the work sticks

What you get

• The full 35-page home workout plan PDF, downloadable straight after checkout
• Men's and women's editions — choose yours above
• Do it in a hotel room, a garage, or the floor space beside your bed
• One-time purchase. No subscription, no app, yours to keep

Written by Don Strange, certified personal trainer and certified nutrition specialist.

Get Lean. Get Disciplined. Or Stay the Same.

This guide is educational and is not a substitute for professional medical advice. Consult your healthcare provider before beginning any exercise or nutrition program.