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A Dietitian's Guide to a Quick & Effective Workout (Only 15-Minutes!)

Updated: May 15

As a dietitian, I understand the integral connection between nutrition and exercise in achieving optimal health and wellness. While I often emphasize the importance of a balanced diet, we must not overlook the significant role that fitness plays as a complementary element. Like I explained in my former article called "9 Reasons Why You're Not Losing Weight Despite Eating Healthy", incorporating regular exercise into your routine not only helps you live longer but also enhances your overall well-being.

That's why I'm thrilled to introduce a workout routine tailored to complement your nutrition plan, requiring just 15 minutes of your time each day.


I follow this program consistently and it's one of the reasons I'm still fit at 55+ years old. (Read "My "Secret" to Fitness at 55 (It's Not What You Think!)")

Get ready to sculpt your body, boost your health, and strengthen your core with this efficient and effective workout.

Woman stretching yoga pose on a roof top

Boost Metabolism & Burn Fat with This At-Home 15-Minute Full Body Exercise Routine:

Nutrition lays the groundwork for good health, supplying essential nutrients vital for vitality. Yet, the synergy between nutrition and exercise is where true transformation occurs. Regular physical activity not only amplifies the efficacy of your nutrition regimen but also fuels holistic well-being.

Studies show that dedicating as little as 15 to 20 minutes a day to exercise can significantly impact your health and longevity, as you unlock a multitude of benefits that extend beyond physical health. You enhance cardiovascular function, rev up metabolism for powerful fat burning, sharpen mental acuity and improve your mood. Moreover, the confidence gained from feeling stronger and looking better in your favorite swimsuit is invaluable.

Why You Only Need 15 Minutes to Get a Great Workout:

In this exclusive video, I guide you through a series of targeted exercises designed to tone and strengthen key muscle groups, with an emphasis on core strengthening. From stretching to squats, planks to resistance band workouts, this comprehensive routine hits all the right spots, leaving you feeling toned and revitalized.

Remember, it's not about the duration of your workout; it's about the dedication and effort you put into it. Each rep, each set, brings you one step closer to your goals.

Gone are the days of believing you must spend hours at the gym to achieve results. Efficiency is the name of the game, and with targeted, focused workouts, 15 to 20 minutes are all it takes to sculpt your body and boost your confidence. After all, who doesn't have 15 minutes a day to spare for a healthier, happier self?

Whether you're looking to lose weight, build muscle, or simply improve your overall health, this workout is your ticket to success. So, dig deep, push yourself, and watch as your body transforms before your eyes.

The 8 Best Exercises for a Total-Body 15-Minute Workout:

- Stretching: 

Start your workout with dynamic stretches to wake up your muscles and increase flexibility. Prepare your body for the exercises ahead and prevent injury with this essential warm-up.

- Squats: 

Engage your lower body with squats, a fundamental exercise that targets multiple muscle groups like your thighs, glutes, and hamstrings, while also improving mobility and balance. Feel the burn as you sculpt and tone your legs with each repetition.

Woman performing squats on a roof top

- Planks: 

Strengthen your core and improve stability and posture with traditional planks and challenging variations like side planks (strength training). Feel your abdominal muscles engage as you hold each position, building strength from the inside out, while reducing the risk of injury during everyday activities.

Woman performing side planks on a roof top

- Push-Up Variations: 

Work your upper body with classic push-ups and dynamic variations like shoulder tap push-ups. Feel the power in your chest, shoulders, and arms as you conquer each rep.

-Abdominal Exercises: 

Target your core with variations such as crunches and bicycle crunches, to sculpt and strengthen your abs.

- Inverted Plank: 

Challenge your body with the inverted plank, a unique exercise that targets your entire body while improving posture and stability. Feel the burn as you activate muscles you never knew you had.

- Glute Bridges: 

Activate your glutes and hamstrings with glute bridges, a powerful exercise for sculpting your lower body. Feel the strength and stability in your hips as you lift and lower your body with control.

- Resistance Band Workouts:

Incorporate resistance bands for an added challenge, targeting your shoulders and biceps. Weightlifting with resistance bands not only sculpts muscles but also boosts metabolism, allowing you to continue burning fat even after your workout.

Woman working shoulders out with resistance bands on a roof top

Ready to get started? Check out the video below for a quick and effective 15-minute workout routine!

No Gym? No Problem! How to Get Started with these Effective At-Home Exercises:

Simply click play on the video below to begin your fitness journey. As you follow along, remember that consistency is key. Aim to perform this workout at least three times a week to see noticeable results. All you need is a mat and optionally, resistance bands for added intensity. Don't worry if you don't have resistance bands; you can buy them in our shop, and even if you don't you can still benefit from the workout by doing modified push-ups.


With just 15 minutes a day, you can sculpt your body, boost your health, and strengthen your core. Say goodbye to long, grueling workouts and hello to a more productive approach to fitness. So, what are you waiting for? Let's unlock your potential and unleash the best version of yourself. Use this dietitian's quick and effective workout on a daily basis.

Dietitian's Quick & Effective Workout (Video):

Click here if the video is not appearing on your browser:

To purchase resistance bands and a mat for your workouts, visit our Website Shop Link Here.

Let's make today the first step towards a healthier, happier you!

I would like to extend a heartfelt thank you to Marion for her invaluable contribution as the main demonstrator in our video.


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Apr 30
Rated 5 out of 5 stars.

The inverted plank is tough!

I did the workout twice, I

can feel my abs burning, probably a good sign ...👍💪

Replying to

Indeed! Same for the side planks. I usually rest on my elbows instead of my hands, a little bit less tough.


Apr 30
Rated 5 out of 5 stars.

Love the workout! And I ordered the resistance bands from your website ;-) thanks!


Replying to

Awesome. You won't be disappointed. I know many people who have actually started exercising thanks to these bands.


Apr 30
Rated 5 out of 5 stars.

Nice workout. Where is it filmed?

I bought the resistance bands 2 years ago. Great buy!

Replying to

Thank you! It's filmed on the beautiful island of Cyprus.


Apr 30
Rated 5 out of 5 stars.

These resistance bands are the best discovery I have made in the last few years. It's like being able to bring the whole gym in a tiny hand bag.

Replying to

I agree, same for me! They make working out easier

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