Many people put off exercising because they think it takes too much time, and that’s understandable. But the good news is that many effective workouts can be done in just 15 minutes, and, in our list, we’ve provided a few of these quick routines to help you stay fit.
Bodyweight AMRAP
Another highly efficient workout to consider is AMRAP, which stands for “as many reps as possible.” Choose exercises like push-ups, squats, and lunges, set a timer for 15 minutes, and perform as many rounds of 10 reps of each exercise as possible. It’s exhausting but effective.
Speed Ladder Drills
A lot of busy people complete speed ladder drills in the morning to enhance their footwork, coordination, and cardiovascular health. Perform various footwork patterns like high knees or lateral shuffles using a speed ladder, spending 30 seconds on each drill with 15 seconds of rest in between.
Kettlebell Swings
If you want to target multiple muscle groups in under 15 minutes, kettlebell swings are worth trying out, working your core, glutes, and shoulders. Perform sets of 20 swings followed by 30 seconds of rest, and repeat for 10-15 minutes. It’s a super-efficient workout choice for time-pressed people.
High-Intensity Interval Training (HIIT)
If you only have 15 minutes to exercise, consider HIIT. This involves short bursts of intense activity followed by rest, which WellAndGood claims offers maximum efficiency for increasing your heart rate while burning calories. It includes 30 seconds of sprinting followed by 30 seconds of walking, repeated for 10-15 minutes.
Tabata Training
Another form of HIIT is Tabata, a workout developed by Japanese scientist Dr. Izumi Tabata. It consists of 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times. This four-minute circuit can be tailored to various exercises like squats or burpees, offering a highly efficient routine.
Jump Rope Circuit
If you don’t have enough space for HIIT, consider jump rope workouts, which are fantastic for cardio and coordination. Alternate between one minute of jumping and 30 seconds of rest, and incorporate double unders or high knees to keep it challenging. In just 15 minutes, you’ll burn serious calories.
Plyometric Push-Ups
Push-ups are great for your fitness, but plyometric push-ups are even better. Start in a standard push-up position and explosively push off the ground, clapping your hands before landing. Do 10-12 reps, rest for 30 seconds, and repeat. This exercise builds upper body strength and explosiveness quickly.
Burpee Challenge
Another full-body exercise to consider if you’re strapped for time is burpee challenges, which combine squats, push-ups, and jumps. Perform as many rounds as possible in one minute, rest for 30 seconds, and repeat for 15 minutes. Trust us–you’ll be raising your heart rate in no time.
Core Blaster
If you need to strengthen your core, try ‘core blaster’ exercises like planks, bicycle crunches, and leg raises. Do each exercise for 30 seconds with minimal rest in between before repeating the circuit three times for 15 minutes. This routine strengthens the core, improves posture, and enhances overall stability.
Stair Sprinting
One of the simplest 15-minute workouts out there is stair sprinting. This is precisely what it sounds like: sprinting up and down stairs as a powerful cardio workout. Sprint up, walk down, and repeat for 15 minutes, and you’ll soon be feeling your legs burn before they eventually tone up.
Yoga Flow
If you love yoga, there’s always time for a quick yoga flow, which can really improve your flexibility, balance, and mental clarity. Perform a series of poses like sun salutations, warrior sequences, and seated stretches, flowing through each pose with controlled breathing for 15 minutes–simple.
Resistance Band Routine
Another good option for an efficient workout is to practice resistance band routines. These handy bands are versatile tools for a full-body workout, allowing you to use them for banded squats, rows, and shoulder presses. Perform each exercise for 30 seconds with minimal rest, repeating the circuit for 15 minutes.
Dance Cardio
Anyone looking to inject some fun into their 15-minute workout should try dancing. Follow a dance cardio routine online with energetic music for 15 minutes, and try to incorporate different styles like salsa, hip-hop, or Zumba to keep it interesting. We guarantee you’ll be sweating within a few minutes.
Shadow Boxing
Any aspiring boxer has no excuse for not working out when shadowboxing is possible. It’s an excellent cardiovascular workout that also improves coordination and reflexes; just throw punches and combinations in the air, incorporating footwork and defensive moves. Perform in three-minute rounds with one-minute rest intervals, and you’re done.
Sprint Intervals
Like HIIT, sprint interval training involves short bursts of maximum-effort running followed by walking or jogging. Sprint for 30 seconds, then walk for 60 seconds, repeating for 15 minutes. This workout boosts cardiovascular fitness, burns calories, and enhances speed and endurance in a very short time frame.
Quick Strength Circuit
To target all your major muscle groups in 15 minutes flat, try quick strength circuits. You’ll be doing exercises like push-ups, squats, and rows intensely, performing each for 45 seconds with just 15 seconds of rest. Repeat the circuit for 15 minutes, and you’ll be out for the count.
Bike Sprints
Regardless of whether you’re using a real bike or a cycle machine, bike sprints provide an intense cardio workout. Alternate between 30 seconds of intense cycling and 60 seconds of easy pedaling, and repeat for 15 minutes. It’s particularly great for boosting cardiovascular health and for burning calories.
Stretch and Strengthen
You should never underestimate the importance of stretching, so try combining it with strengthening exercises for a balanced workout. Alternate between dynamic stretches and bodyweight strength moves, performing each for 30 seconds with minimal rest. We bet you won’t be able to last for longer than 15 minutes.