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Life can be tough, and finding time to hit the gym for an hour is not always feasible. However, squeezing in a 60-minute workout is not the only way to stay healthy and fit. In fact, just 15 minutes of intense bodyweight exercises can provide the same benefits as a longer session at the gym without any equipment. Lola Lopez Guardone, CPT, an ACE-certified personal trainer with FitForAll, has shared a quick 15-minute bodyweight workout that can help you maintain your fitness levels when you’re short on time.
Recent studies have highlighted the significant role of strength training in maintaining overall health. Strength training can help protect your joints, enhance bone health, increase metabolism, and boost energy levels, allowing you to tackle daily tasks with ease.
Despite your best efforts, there will be days when visiting the gym is not feasible. Missing a workout may feel like a setback, but it doesn’t have to be. With this 15-minute workout routine, you can continue to improve your fitness in a fraction of the time it would take at the gym.
“You might think 15 minutes isn’t enough to make a difference, but science (and experience) says otherwise,” Guardone tells ETNT. “When you combine compound movements (exercises that work multiple muscle groups) with intensity (pushing yourself in a short window), you can replicate many of the benefits of a longer workout session.”
If you’re ready to dive in, read on for Guardone’s ultra-efficient, full-body bodyweight workout. And when you’re finished, be sure to check out these 6 Bodyweight Moves That Burn Fat Without Hurting Your Joints.
How This 15-Minute Bodyweight Workout Works:
- 40 seconds of work / 20 seconds of rest
- 5 exercises in a circuit
- Complete the circuit 3 times
- Total time: 15 minutes
Ready to rock? These five exercises are designed to target multiple muscle groups, raise your heart rate, and provide a full-body workout that strengthens and tones in just 15 minutes.
Squat to Walkout Push-Up
This dynamic exercise combines a squat and a push-up, making it an efficient movement to target both your upper and lower body.
How to do it:
- Stand with your feet shoulder-width apart.
- Squat down while keeping your back straight and your chest upright.
- Walk your hands forward to a push-up position.
- Perform one push-up. Be sure to engage your chest and core.
- Walk your hands back toward your feet, then stand tall.
Targets: Legs, chest, shoulders, core.
Modifications: Knee push-ups, shoulder taps.
Reverse Lunges (Jumping or Stepping)
Reverse lunges target your glutes, quads, and hamstrings, helping to improve balance and leg strength.
How to do it:
- Stand tall with your feet together.
- Step one foot back into a lunge position, bending both knees to 90 degrees.
- Jump to switch legs for added intensity, or step back quickly if you need lower impact.
- Alternate legs each time. Make sure your front knee doesn’t extend past your toes.
Targets: Glutes, quads, hamstrings, balance.
Modifications: Split squats, assisted split squats, reverse lunge to knee drive.
Plank with Alternating Shoulder Taps
Here’s another dynamic exercise designed to strengthen\ your core, shoulders, and stability while engaging your full body.
How to do it:
- Get in a high plank position with your hands under your shoulders and your body in a straight line from head to toe.
- Tap one shoulder at a time with the opposite hand, keeping your hips as stable as possible.
- Alternate tapping your shoulders without letting your hips sway.
Targets: Core, shoulders, stability.
Modifications: Plank hold, incline plank hold.
Speed Skaters
Speed skaters are fantastic for activating your glutes and outer thighs while boosting your cardiovascular endurance.
How to do it:
- Stand tall with your feet shoulder-width apart.
- Jump sideways to one side, landing on one leg with the opposite leg crossing behind you.
- Jump to the other side in a similar motion, mimicking the movement of a speed skater.
- Keep your knees slightly bent and move quickly.
Targets: Outer thighs, glutes, cardio.
Modifications: Curtsy lunges, march in place.
Bear Crawl Hold
The bear crawl hold strengthens your core, shoulders, and quads. It’s another excellent full-body exercise that will keep you on your toes by challenging your stability and endurance.
How to do it:
- Get in a tabletop position on all fours with your knees hovering an inch off the ground.
- Tighten your core and keep your back flat.
- Hold this position steady while engaging your core and remaining stable.
Targets: Core, shoulders, quads.
Modifications: Bird dogs, wall sit hold.
“Movement and strength are non-negotiables for a healthy life, but that doesn’t mean every workout needs to be a big production,” Guardone says. “So the next time life gets hectic (because it will), remember: you don’t have to skip your workout. You just have to press play on 15 minutes of movement. Your future self will thank you.”
