15-minute no-equipment bodyweight workout

Why this workout works

This high-efficiency workout combines compound movements that work multiple muscle groups simultaneously. In just 15 minutes, you'll elevate your heart rate, build strength, and burn calories.

Perfect for:

• Busy mornings before work
• Hotel room workouts while traveling
• Lunch break fitness
• Days when you can't get to the gym
• Supplementing your regular routine

The format

Structure: 3 rounds of 5 exercises Work: 40 seconds per exercise Rest: 20 seconds between exercises Round rest: 60 seconds between rounds

Total time: 15 minutes

Warm-up (2 minutes)

Before starting, do:

• 30 seconds marching in place
• 30 seconds arm circles
• 30 seconds hip circles
• 30 seconds jumping jacks

The workout

Exercise 1: Squat to calf raise

Targets: Quadriceps, glutes, calves

How to perform:

1. Stand with feet shoulder-width apart
2. Lower into a squat (thighs parallel to floor)
3. Push through your heels to stand
4. At the top, rise onto your toes
5. Lower heels and repeat

Make it easier: Remove the calf raise Make it harder: Jump out of the squat

Exercise 2: Push-up to shoulder tap

Targets: Chest, shoulders, triceps, core

How to perform:

1. Start in a push-up position, hands under shoulders
2. Lower your chest toward the floor
3. Push back up to start position
4. At the top, tap your left shoulder with right hand
5. Do another push-up, then tap right shoulder with left hand

Make it easier: Do on knees or against a wall Make it harder: Add a pause at the bottom of each push-up

Exercise 3: Reverse lunge with knee drive

Targets: Quadriceps, glutes, hip flexors, balance

How to perform:

1. Stand tall with feet together
2. Step back with right leg into a lunge
3. Both knees should bend to 90 degrees
4. Push through front foot to stand
5. Drive right knee up toward chest
6. Step back and repeat
7. Switch legs at 20 seconds

Make it easier: Skip the knee drive Make it harder: Add a hop with the knee drive

Exercise 4: Plank to downward dog

Targets: Core, shoulders, hamstrings

How to perform:

1. Start in a high plank position
2. Hold plank for 2 seconds
3. Push hips up and back into downward dog
4. Hold for 2 seconds
5. Return to plank and repeat

Make it easier: Hold plank only (no movement) Make it harder: Add a push-up in plank position

Exercise 5: Burpee (no push-up)

Targets: Full body, cardio

How to perform:

1. Stand with feet shoulder-width apart
2. Squat down and place hands on floor
3. Jump feet back to plank position
4. Jump feet forward to hands
5. Stand up and jump with arms overhead
6. Land softly and repeat

Make it easier: Step instead of jump Make it harder: Add a push-up at the bottom

Cool-down (1 minute)

After completing all rounds:

• 20 seconds standing forward fold
• 20 seconds quad stretch (each leg)
• 20 seconds deep breathing

Progression plan

Week 1-2: Complete as written with modifications as needed Week 3-4: Aim for the standard version of each exercise Week 5-6: Progress to the harder variations Week 7+: Add a 4th round or increase work to 45 seconds

Tips for success

• Focus on form over speed
• Keep rest periods strict
• Breathe consistently throughout
• Stay hydrated
• Do this workout 3-4 times per week for best results