Natural Balance Foods

15 Minute Workout – Beach Body Blast!

Beach Body Blast

There has been a lot of discussion about the length of a workout, and how smaller increments of high intensity exercise can have similar, or even better results than hour-long routines. For instance, HIIT (High Intensity Interval Training) is a popular method of exercise and uses short bursts of high effort interlaced with short moments of recovery for amazing great results.

The following 15 minute workout by leading fitness celebrity couple Jenny Pacey and Wayne Gordon has similar benefits and has been specially designed to get your body in beachworthy shape in a minimum amount of time.

If you’re new to fitness, we wouldn’t recommend starting with this routine until your body is more used to intense exercise!

Get lean for the sunscreen

This high intensity beach body 15 minute workout combines a lower body exercise with an upper body workout which reduces recovery time, increases calorie burn and helps to create firm, toned muscles rather than an overly bulky look. The combination of the free weight bar together with a Swiss ball works all of your muscle groups, as well as targeting the core for a full-bodied fitness blitz.

Rather than rattle off the steps, we thought it would be a lot better to show you how it’s done, so we have created a handy little guide put together by fitness fanatics Jenny Pacey and Wayne Gordon. 

Download the Guide


Just before you get started, we thought it would be a good idea to share some tips to get the most from the workout. Remember, this is supposed to be high impact with fast results; you need to work as hard and as fast as possible, so push yourself (within reason of course).

  • Do your stretches! A routine like this could injure you if your body is not properly prepared.
  • Do the overhead squats for 30 seconds and immediately follow with 30 seconds of bench press.
  • Repeat and then take a well-deserved rest for 60 seconds.
  • Move onto the second set of exercises with the same time format until you complete all five sets in the 15 minute workout.

And there you have it! Simple, fast, tough but effective. We recommend rewarding yourself with one of our Trek Protein Bars to help you repair your muscles for an effective and safe recovery.


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