Is 15 minutes per session enough?

[MsWalterMitty]

I run 3 times a week approx 5km and mountain bike twice a week up to 20km.

But I want to add some strength training.

I’ve tried body weight HIIT sessions on YT but find that the full body ones that last 45 mins or so are too full on... I get fed up half way through or lose motivation. It’s weird... I’m happy to make time for a two hour ride but not a 45 min video. 🙄

Are the shorter single focus workouts... arms only, or abs only videos worth it? The ones that are 15 mins long?

If I go for a run and then do one of these 3 times a week will I see results?

Thanks

It depends on what your goals are.

If you just want to strengthen your upper body, then you will can results from a focused 15 minute workout 3 times a week.

I would only recommend the abs workout if you want to strengthen your core. If your goals here are aesthetic, then you're more likely to see results through your nutrition.

Thanks.

I’m mainly wanting strength in my arms for mountain biking and core for running. It’d be nice to have to ed arms too.

I definitely think shorter sessions are worth it. I do even less than that and within 2-3 months the muscle tone is better than I've ever had. It's a bit weird actually, way better than I was expecting.

I do mini sets whenever I remember, otherwise I get bored. So I leave the dumbbells out and do 5 reps of whatever I feel like.

Most weights help with core in my experience as your core is constantly helping you adjust your position and keep strong. Lunges with heavy-ish weights really highlight balance.

@standupsitdownturnaround that's really interesting. Do you use weights that are very heavy if you are doing mini sets?

[quote ItoldyouIwastrouble]@standupsitdownturnaround that's really interesting. Do you use weights that are very heavy if you are doing mini sets?[/quote]
I use 5kg or 6kg and will probably step it up to 7kg soon. Maybe it's very effective because I was so weak before? Also I think it works because it's random so I don't get used to the routine but that's not based on science it's just my theory!

HIIT is not strength training. I think that’s probably where you’re going wrong, not the duration.

@SweetBabyCheeses99

HIIT is not strength training. I think that’s probably where you’re going wrong, not the duration.

I mean the videos that spend 15 mins on arms or abs or legs using weights

15 mins is definitely enough to see a difference. It's consistency which is key.

OP, have you heard of the book Atomic Habits? It's brilliant. The idea is that you do something in snalll enough chunks that you're happy to do it regularly. 1% better each day compounds to be a considerable amount. Even 5 reps per day would make a difference.

@standupsitdownturnaround

OP, have you heard of the book Atomic Habits? It's brilliant. The idea is that you do something in snalll enough chunks that you're happy to do it regularly. 1% better each day compounds to be a considerable amount. Even 5 reps per day would make a difference.

I’ve not heard of it. Thanks, I’ll take a look 😀

15 minutes is probably too short to get much out of it especially if you are doing diddly little arm and ab exercises. If you did 15 minutes of big compound exercises then it will be a lot more beneficial.

If it was 15 mins focused on one area and there were sufficient sets and reps to get a training effect and progressive overload over time then I don't see why not.
I did a pull up programme that was just maybe 10-15 minutes every day (in addition to longer full body sessions twice a week) and definitely made progress (still can't do a proper dead hang unassisted pull up but definitely closer than I was)