If you’re too busy for the gym but still want to lose weight quickly, we have some great news: Bodyweight workouts can be just as effective as long gym sessions for burning fat and building muscle. The best part? They don’t cost anything and can be done at home or anywhere you like. All you need is 15 minutes a day to boost your metabolism, gain strength, and burn fat faster than you might think.

We consulted with fitness expert Rachel MacPherson, CPT, who is a certified personal trainer and strength and conditioning specialist. She shares her top picks for a fantastic 15-minute bodyweight workout that will save you time while helping you achieve your weight loss goals. This workout consists of key full-body exercises that combine strength training and cardio. By doing these exercises, you can target multiple muscle groups, increase your heart rate, and get rid of unwanted body fat.

If you’re eager for long-term weight loss outcomes, keep reading for MacPherson’s 15-minute bodyweight workout that can assist you in losing weight and improving your fitness. After you complete the workout, make sure to also explore The Best Walking Routine To Burn Belly Fat in Just 20 Minutes.

Push-ups

Push-ups have stood the test of time for good reason. They engage your entire upper body, including your chest, arms, shoulders, and core, which will tone and tighten your upper body while elevating your heart rate and burning fat.

How to Do It:6254a4d1642c605c54bf1cab17d50f1e

1. Get into a high plank position with your hands slightly wider than shoulder-width apart.
2. Brace your core and glutes, keeping your body in a straight line from head to toe.
3. Lower your chest toward the floor, aiming for a 90-degree bend in your elbows.
4. Push back up to the starting position while keeping your body straight throughout the movement.
5. Perform as many push-ups as you can in 60 seconds, taking breaks when needed.

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Alternating Lunges

Lunges target your glutes, quads, and hamstrings while improving your balance and stability, making them an essential exercise for building a strong foundation for overall muscle toning and weight loss.

How to Do It:

1. Stand with your feet hip-width apart.
2. Step forward with your right foot, bending both knees to 90-degree angles and making sure your front knee doesn’t extend past your toes.
3. Push off your right foot to return to the starting position.
4. Repeat the movement with your left leg.
5. Continue alternating legs for 60 seconds.

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Bicycle Crunches

Bicycle crunches target your deep core muscles, especially your obliques, which are key for trimming your waist and strengthening your midsection.

How to Do It:

1. Lie on your back with your lower back pressed into the floor and your hands placed behind your head.
2. Bring your knees toward your chest at a 90-degree angle and lift your shoulders off the floor.
3. Twist your torso to bring your right elbow toward your left knee while extending your right leg out.
4. Switch sides, bringing your left elbow toward your right knee, and continue alternating for 60 seconds.

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Burpees

Love ’em or hate ’em, no workout is complete without burpees. This full-body exercise blasts body fat while engaging multiple muscle groups, including your arms, legs, and core.

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Drop into a squat and place your hands on the floor in front of you.
3. Kick your feet back into a push-up position, and optionally do a push-up if you’re feeling advanced.
4. Jump your feet forward toward your hands, then explode up into a jump, reaching your arms overhead.
5. Immediately drop back into a squat and repeat.

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Tricep Dips

Triceps dips are a fantastic bodyweight exercise for toning your arms and building upper-body strength.

How to Do It:

1. Sit on the edge of a bench or chair, with your hands placed next to your hips.
2. Extend your legs out in front of you and lift your hips off the bench.
3. Bend your elbows to lower your body toward the floor, keeping your body close to the bench.
4. Push through your palms to return to the starting position.

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Sumo Squats

Sumo squats are an underrated and underutilized bodyweight move that targets your glutes, quads, and inner thighs.

How to Do It:

1. Stand with your feet wider than hip-width apart, with toes pointed outward.
2. Lower your hips back and down as if you’re sitting into a chair.
3. Keep your chest up and weight in your heels, driving through your legs to return to standing.
4. Repeat for 60 seconds and ensure that your knees track in the direction of your toes.

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Adam Meyer, RHN