Quick 15-Minute Full Body Workout

No time? No problem. If your schedule is packed, but you still want to stay active, a focused 15-minute full body workout can do wonders. Short workouts, when done right, can boost your metabolism, strengthen muscles, and energize your day — all without stepping out of the house.

Why Short Workouts Work

You don’t need to spend hours working out to see results. When done consistently, short bursts of physical activity help improve heart health, tone muscles, and maintain a healthy weight.

Benefits of short workouts:

• Easy to fit into a busy day
• Lower mental resistance to get started
• Great for boosting energy and mood
• Improves consistency and routine
• Still activates major muscle groups

What You’ll Need

Just your body, a small open space, and a timer (your phone works fine). Optional: yoga mat and water bottle. This is a no-equipment workout designed for all levels. You can increase intensity over time.

The 15-Minute Workout Plan

We’ll break it down into 5 parts, each with 3 minutes of focused movement. That’s 15 minutes total. You can use a timer and go 45 seconds of work / 15 seconds rest for each movement.

Part 1: Warm-Up (3 Minutes)

Get your body ready to move.

• Jumping Jacks (1 min)
• Arm Circles + Shoulder Rolls (1 min)
• March in Place with High Knees (1 min)

Part 2: Lower Body Focus (3 Minutes)

• Bodyweight Squats (45 sec)
• Reverse Lunges (45 sec)
• Glute Bridges (45 sec)

Rest 15 seconds between each.

Part 3: Upper Body Focus (3 Minutes)

• Modified Push-Ups or Full Push-Ups (45 sec)
• Triceps Dips using a chair (45 sec)
• Superman Hold (45 sec)

Remember to breathe and maintain form.

Part 4: Core & Stability (3 Minutes)

• Plank (hold or alternate knee taps – 45 sec)
• Bicycle Crunches (45 sec)
• Side Plank – switch sides at 22 sec (45 sec)

Keep your core tight the entire time.

Part 5: Cool-Down (3 Minutes)

Help your body recover.

• Forward Fold Stretch (30 sec)
• Seated Twist (30 sec per side)
• Shoulder Stretch (30 sec per side)
• Deep Breathing & Side Stretch (1 min)

Tips to Make It a Habit

• Schedule your 15 minutes like an important appointment
• Do it first thing in the morning or as a midday energy boost
• Put on music or a quick playlist to stay pumped
• Track it — consistency brings results

Small Time, Big Impact

Fifteen minutes a day might not sound like much — but if you show up daily, that’s nearly 2 hours of movement per week. Over time, that adds up to improved strength, better mobility, and greater mental clarity.

You don’t need hours. You just need a plan — and 15 minutes of action.

Let’s go!