Vital Proteins



by Shannon Flanagan

Shannon Flanagan is a certified personal trainer. Follow her on Instagram (@shanagan9) for a sneak peek at her workouts and inspirational quotes. Ahead, she shares a super effective 15-minute workout routine.

I have been a personal trainer for over 12 years and I have heard a lot of different excuses from clients on why they just couldn’t make it to the gym. The most commonly used excuse is "I don’t have time."

I believe you can always make time for things that are important to you. If you had time to watch the entire season of a show on Netflix this weekend, you should also be able to squeeze in an under-60-minute workout.

It’s all about prioritizing your time. If you have a hard time fitting in workouts, start with 20-30 minutes, gradually work your way up to 45 minutes, and then hit that hour.

Here are two time-efficient and effective workouts to try on those days when you are crunched for time. Grab your Peach White Tea Collagen Water™ and get started! 

You Can't Say No to This 20-Minute Workout

20-Minute EMOM (Every Minute on the Minute)

Do 35-40 seconds of work and rest for the remainder of the minute. Once that clock hits the next minute, it’s go-time. If the rep count is too much or too little, take off or add a rep or two. Feel free to choose two exercises of choice and rotate between them. 

Exercise 1

Equipment: Dumbbells or Kettlebells

  • 20-25 Kettlebell Swings or Deadlifts
  • 10-15 Thrusters
  • 10 Rounds of Each Exercise

Exercise 2

Equipment: Dumbbells or Kettlebells

  • 5 DB Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 5 Bent Over Rows

You Can't Say No to This 20-Minute Workout

30-Minute AMRAP (As Many Reps as Possible)

Set a timer to the amount of time you’re letting yourself work out. Get through as many rounds of the workout as you can. 

Exercise 1

Equipment: Treadmill and Dumbbells

  • 0.20-Mile Run
  • 20 Alternating Lunges
  • 20 Plank Rows
  • 20 Butterfly Sit-Ups

Exercise 2

Equipment: Rower and Dumbbells

  • 400M Row
  • 20 Seesaw Presses
  • 15 Romanian Deadlifts
  • 10 Side Plank Dips (10 on each side)

If you are really crunched for time and can’t get to the gym, try a 30-minute brisk walk or jog. Time goes by pretty fast when you’re listening to a great podcast or favorite music. 

Stay Hydrated With Collagen Water™

**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.