15-Minute Tabata Cardio Blast
This fast-paced workout boosts metabolism, heart health, and stamina — perfect for busy women who want results without spending hours.
Burn Fat, Boost Energy, and Strengthen Your Heart
This fast-paced workout boosts metabolism, heart health, and stamina — perfect for busy women who want results without spending hours.
Format
1 min warm-up
20s work / 10s rest × 8
Rotate 3 exercises
1 min cool-down
Skater Hops
Jump side to side.
Land softly on one foot.
Swing arms for balance.
Benefits: Glutes, cardio, coordination.
Push-Up to Shoulder Tap
Do push-up.
Tap shoulders in plank.
Benefits: Chest, core, arms.
High-Knee Front Kicks
Drive knee up.
Kick forward.
Switch quickly.
Benefits: Cardio, hip mobility.
Why Nutrition Matters
High-intensity workouts burn fuel — food replenishes it. Without proper nutrition, your body stays inflamed and exhausted instead of energized and strong.
✨ Pair your workouts with the healing power of real food. Explore our FREE nutrition guides and wellness tools at TheRelentlesslyEmpowered.com
🔥 Fitness Friday: Total-Body Strength in Just 15 Minutes! 💪🏽
Pressed for time but still want results? This 15-minute Dumbbell EMOM (Every Minute on the Minute) is your no-excuses, total-body strength builder. Here’s how to crush it:
If you’ve only got 15 minutes, but still want to feel strong, sculpted, and energized—this one’s for you.
This Dumbbell EMOM (Every Minute on the Minute) is all about efficient strength training that boosts your metabolism and tones your entire body. Here's how it works ⬇️
🕐 How It Works:
Each minute, you’ll perform a specific number of reps for one movement. Once you're done, use the rest of that minute to recover before starting the next move.
Complete all 5 exercises, then repeat the circuit 3x for 15 total minutes.
15-Minute Dumbbell EMOM
🔥 The Moves (and how to do them right):
0–1 MIN: Dumbbell Squats (12–15 reps)
👉 Stand tall, dumbbells at sides or shoulders.
👉 Sit back into your hips, lowering until thighs are parallel to the ground.
👉 Press through your heels to stand.
✅ Focus: Glutes, quads, core.
1–2 MIN: Bent-Over Rows (10–12 reps)
👉 Hinge forward with dumbbells hanging under your shoulders.
👉 Pull weights toward your waist, squeezing shoulder blades together.
✅ Focus: Back, biceps, posture strength.
2–3 MIN: Push Press (10 reps)
👉 Dumbbells at shoulders, slight knee bend.
👉 Drive through your legs to press weights overhead.
✅ Focus: Shoulders, arms, explosive power.
3–4 MIN: Alternating Reverse Lunges (12 reps total)
👉 Step one leg back, drop into a lunge.
👉 Push through the front heel to return to standing, alternate sides.
✅ Focus: Legs, glutes, balance, core.
4–5 MIN: Dumbbell Deadlifts (12 reps)
👉 Hinge at your hips, lowering dumbbells along your thighs.
👉 Keep a flat back, squeeze glutes to rise.
✅ Focus: Hamstrings, glutes, lower back.
💡 Tip: Choose weights that allow you to finish each set in about 40 seconds—leaving 20 seconds to recover and reset.
🧠 Real Talk:
You can’t out-train poor nutrition.
All the reps in the world won’t hit the same if your meals aren’t fueling your recovery, strength, and energy.
That’s why we created:
🍽️ The 30-Day Anti-Inflammatory Meal Plan
🍽️ The Simplify Healthy Eating Meal Plan Membership
These aren’t “quick fixes.” They’re sustainable tools designed to help you heal, fuel, and thrive—while saving money and time at the grocery store.
💥 Your Wellness = Movement + Mindful Eating
You're doing the work in the gym. Now let's match that energy in the kitchen.