Quick and effective 15-minute workouts for hectic days 

No time? No problem. We’ll help you squeeze out more movement in just 15 minutes a day. (Ok, some are ~20 minutes. But they’re good, we promise.)

You’ve set aside time to work out. You know exactly what you’ll do in the gym. You’ve even put on your workout outfit. But sometimes, the day still gets the best of you.

We know the struggle. 

Whether you’re a busy mom, working professional, or juggler of multiple traits, we know it’s not easy to stick to your fitness goals — because making it a priority and having great time management skills doesn’t mean your other responsibilities magically disappear. 

To make things easier, we’ve compiled the best workouts from Ganbaru that only require 15 minutes of your time — you can do it at once or even squeeze it out in bursts throughout the day. You’ve got this!

P.S. All Ganbaru programs and workouts clearly show the time required. If you need to stick to exactly 15 minutes, have a check on each program to choose the day/workout that best fits into your schedule!

And if you’ve got a little more time? We have cheat sheets for 30-minute and 45-minute workouts too!

Flexibility & mobility 

All our mobility sessions on Ganbaru take 10 to maximum 20 minutes of your time. It keeps things lower impact and intensity but still allows you to move your body and improve mobility in day-to-day activities.

This is perfect if you’re looking to ease back into working out or simply don’t have the energy for a heart-pumping session.

These programs are designed by our flexibility & mobility coaches — David Thurin @movementbydavid, Lucas Hardie @rangeofstrength, and Carissa Wong @movewithcarissa. With clear imagery, detailed video demonstrations and cues, as well as efficient sets and reps, anyone will be able to follow along and scale up or down accordingly. You don’t have to be flexible to start flexibility training; you do flexibility training to get more flexible!

• Full body flexy with David: Explore new ranges with David’s flexibility methods
• Flexy middle splits with David: Flexibility training for side splits
• Flexy front splits with David (~20 minutes): Flexibility training for front splits
• Yoga-based flows with Carissa: Yoga-based movements to improve mobility & recovery
• Yoga for splits with Carissa (~15-25 minutes): Yoga-based movements to find your splits
• Range of fundamentals with Lucas: Build a strong and flexible foundation with Lucas’ unique approach

Some include more passive stretches while others include more active exercises. Play around and find what you enjoy! 

Sample workout

Calisthenics skillwork 

Calisthenics is a great way to get a quick workout in because you don’t have to deal with the hassle of setting up weights and running around the gym to use different appartus/equipment.

It’s also the perfect way to reintroduce strength and skillwork into your routine because you won’t overload your body with excess weight that may make you compromise on form.

Ganbaru’s gymastics coach Anna Wishnowsky @annawishfitness has countless programs you can choose from to improve coordination, increase strength, and introduce new skills. 

Like all our programs, clear demonstrations, sets, reps, etc are included so you won’t be confused at any stage. Plus, Anna’s expertise means that her cues are easy to understand and more importantly, easy to apply.

Below are our time-saving picks to building bodyweight mastery:

• Handstand fundamentals: For those just starting out with going upsidedown
• Handstand walk: For handbalancers who want more control in handstands
• Bar muscle up: For those who want to power up their pull ups

Sample workout

Conditioning & cardio

Need something faster paced to really get you moving and out of your head? We have short and effective circuits that will give you an endorphin boost while improving your heart health. This lays a strong foundation for you to proceed to layer on more strength programs in the future.

These are led by coaches Harriet Roberts @harrietroberts, CrossFit extraordinaire, Eugene Teo @coacheugeneteo, founder of Ganbaru, and Dr Pat Davidson @dr.patdavidson, plyometrics, sprints, and athletic development coach.

Our favourite picks are:

• Rogue Run Club by Harriet: Join CrossFit coach Harriet as she finds the best way to improve her runs
• Engine (~20-45 minutes) by Harriet: Heart-pumping circuits 
• Run coach by Eugene: Tried and tested run circuits to improve your runs
• Athletic weapon by Dr Pat Davidson: Sprint circuits for higher-intensity sessions (other workouts in the program are longer)

Sample workout

Need more help?

Ganbaru is customizable to suit your needs. This means you can choose and perform sections of a longer workout if it suits you, or create a completely new personalized workout and program.

Whatever you decide, we’re here to help. If you need more assistance, simply email us at support@ganbarumethod.com.