In today’s fast-paced world, who has the time to spend hours at the gym? Fortunately, the advent of quick and effective workouts has made it easier to stay fit and healthy without dedicating too much time to exercise.

So, if you’re looking to get sculpted abs and hands, but can’t seem to find the time, try out this 15-minute workout that targets your core and upper body.

Warm-up

Begin with a brief warm-up to get your blood flowing and your muscles ready for the workout ahead. You can start by jogging in place for one minute, or jump rope for a minute.

This will elevate your heart rate and ensure that your muscles are limber and ready to go.

Plank alternating knee-ins

Begin in a plank position with your forearms on the ground and your body straight. Engage your core and lift your right knee towards your chest, then return to plank position. Next, lift your left knee towards your chest and return to plank.

Continue alternating for 30 seconds, then rest for 10 seconds before moving onto the next exercise.

Crunches

Next, lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and engage your core as you lift your shoulders off the ground towards your knees, then lower back down.

Complete as many crunches as you can in 30 seconds, then rest for 10 seconds.

Dumbbell bicep curls

Hold two dumbbells at your sides with your palms facing forward. Engage your biceps as you lift the dumbbells towards your shoulders, squeezing at the top of the movement.

Lower the dumbbells back down to your sides and repeat for 30 seconds, then rest for 10 seconds.

Leg Raises

Lie on your back with your arms extended by your sides and your legs straight. Engage your core to lift your legs towards the ceiling, keeping them straight and together.

Lower your legs back down to the ground and repeat for 30 seconds before resting for 10 seconds.

Tricep dips

Sit on the edge of a bench or chair with your hands on the edge behind you and your legs extended in front of you. Engage your triceps as you lower your body towards the ground, then push back up. Repeat for 30 seconds, then rest for 10 seconds.

Mountain climbers

Begin in a high plank position with your hands on the ground and your body straight. Engage your core and bring your right knee towards your chest, then quickly switch your legs, bringing your left knee towards your chest and your right leg back.

Continue alternating for 30 seconds, then rest for 10 seconds.

Dumbbell shoulder presses

Hold two dumbbells at shoulder height with your palms facing forward. Engage your shoulders and push the dumbbells towards the ceiling, then lower them back down to your shoulders. Repeat for 30 seconds, then rest for 10 seconds.

Reverse crunches

Lie on your back with your knees bent and your feet flat on the ground. Place your hands by your sides and engage your core to lift your hips off the ground, bringing your knees towards your chest.

Lower your hips back down to the ground and repeat for 30 seconds before resting for 10 seconds.

Hammer curls

Hold two dumbbells at your sides with your palms facing your body. Engage your biceps as you lift the dumbbells towards your shoulders, keeping your palms facing inwards.

Lower the dumbbells back down to your sides and repeat for 30 seconds, then rest for 10 seconds.

Cool down

Finish your workout with a brief cool down to lower your heart rate and stretch your muscles. You can jog in place or march for a minute, followed by some slow and controlled stretches, such as toe touches, quad stretches, and arm circles.

This will help your body recover from the workout and prepare for the rest of your day.