Check out this 15-minute kettlebell EMOM to kick off your week.
This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge.
15-Minute EMOM (Every Minute on the Minute)
Minute 1: Two-hand swings x 15
Minute 2: Goblet squats x 10
Minute 3: Push-ups x 10
Minute 4: One-arm clean & press x 5 per side
Minute 5: Front plank x 30 seconds
Repeat for 3 total rounds (15 minutes).
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You can do this:
- at lunch if you’ve got a kettlebell handy
- in the garage after the kids go to sleep
- right when you get home from work
- first thing tomorrow morning before the day gets away from you
All you need is a kettlebell (or two) and your bodyweight—and yes, you can get a legit full-body workout done in that window.
Now, I know what some people are thinking:
“Really? Fifteen minutes is enough to actually change anything?”
Short answer: yes—with a caveat.
A single 15-minute workout here and there is fine. But real results come when:
- You train most days of the week, not once in a while
- The workouts are planned, not random
- You cycle easy, medium, and hard days so you’re not just hammering yourself into the ground
That’s exactly how the 28-Day Spartan Sprint – Drop a Size Challenge is set up. Short sessions, smart structure, balanced movement, and enough intensity to drive fat loss without beating you up.
If fat loss is the goal, I also pair this style of training with:
- Feed the Beast (Intermittent Fasting) for nutrition
- Optional extra conditioning using my OCR Domination plan (also included) if you’re feeling spicy
Bottom line:
Even if you do nothing else today, you’ve now got a solid 15-minute workout to start your week strong.
Have a great day,
Forest
PS – Check out the 28-day Spartan Sprint Challenge HERE – we officially start today!