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Emile comments on Open Thread March 31 - April 7 2014 - Less Wrong Discussion
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I'd recommend squats, pushups, and rows. To save time, you'd want to do them in a circuit. The links provided give a progression guideline. I'd say start off with 3 sets of 4, and when that feels comfortable, add a rep to each set, progressing to the next exercise when you can do 3x8. Pushups, rows, and squats all work different muscle groups, so they won't interfere with each other, so you don't need a rest period.
Finish off with 4 minutes doing Tabata intervals on your rowing machine. This entire routine should take you less than the 15 minute requested, and since you're not resting much between sets, it will be a good blend of cardiovascular training and strength training.
I'd been using some android apps to determine how many sets of how many pushups/squats/situps I should do. My current set of reps for pushups is 24/26/28/29/27/29/27/29/27/29/28/25, totallying 328 (takes too much time :P) - so 3 sets of 8 sounds a bit weak-sauce (at least for standard pushups).
I'm not sure what you mean by "a circuit" (I'm kinda new to this fitness thing); do you mean doing squats than pushups then rows on the same session? I had the impression that it was better to say train one's arms one day and let the arms rest another day (where I'd train a different part). Or is that what you meant?
Those links you gave are pretty good suggestions for variations on pushups, and pullups I can do with just a table or something, thanks!
Instead of doing many long sets, I'll probably start switching to fewer sets of more difficult exercise, improving my morning routine :)
A circuit refers to doing many exercises at the same time -- instead of doing a set of squats, resting for a minute, then doing another set of squats, you'd do a set of squats, a set of pushups, a set of rows, rest for a bit, and then go back through doing squats, etc...
It's unnecessary to rest that long unless you are doing a brutally intense bodybuilding style workout, and you're taking the drugs necessary to see results from it. Full body routines done frequently are best for strength.
If you max out the difficulty on the variations (should take you a while -- 3x8 handstand pushups is no joke), then adding weight is the next step. A barbell setup is the most effective way, but a plate-loaded dumbbell setup can be very space efficient.
Okay, thanks for the details!