Short on time? Try this quick 15 minute full-body burner!
We get it—life moves fast. Between work, errands, family, and social commitments, squeezing in a long workout can feel impossible. But here's the good news: you don't need an hour at the gym to break a sweat and boost your energy. This 15-minute full body burner is designed to maximize your time and get your heart pumping using just your bodyweight—no equipment, no excuses.
The 15-Minute Full Body Burner
Instructions:
Warm up for 1 minute (see below).
Perform each exercise for 45 seconds, then rest for 15 seconds.
Complete all 5 exercises in a circuit.
Repeat the circuit 2 more times (3 total rounds).
Cool down and stretch for 1-2 minutes at the end.
Warm-Up (1 Minute)
30 seconds of jumping jacks
30 seconds of arm circles and hip rotations
Workout Circuit (Repeat 3x)
1. Jump Squats
Explosive leg movement that builds strength and cardio. Keep your chest up and land softly.
2. Push-Ups
Classic upper-body builder. Keep your core tight. Modify on your knees if needed.
3. Mountain Climbers
Drive knees toward chest quickly—engage your core and go for speed.
4. Bicycle Crunches
Lie on your back and alternate elbows to opposite knees. Keep the motion controlled and crunch through your abs.
5. Burpees
The ultimate full-body move. Squat, jump back to a plank, return to squat, jump up. Modify by stepping instead of jumping.
Cool Down (1–2 Minutes)
Hamstring stretch
Quad stretch
Shoulder and tricep stretch
Finish with deep breaths: inhale for 4, exhale for 6
Why It Works
This workout uses high-intensity bodyweight exercises to engage multiple muscle groups and spike your heart rate. In just 15 minutes, you’ll torch calories, strengthen your entire body, and walk away feeling energized—not drained.
No Time? No Problem.
Short workouts can still lead to big results. Stay consistent, give each minute your full effort, and make this burner part of your weekly routine. You don’t need hours—you just need a plan and a little hustle.
Ready to crush it? Let’s go.
