The 15-Minute, Equipment-Free, Total-Body Workout (Video)

Written by Ines Festini

Here's what you need: 15 minutes, some groovy workout music, you.

In this total-body workout, you're performing super-fast bodyweight moves to burn calories and shape your muscles in a very short period of time. The key is to challenge yourself and to give all you've got.

The 15-Minute, Equipment-Free, Total-Body Workout

Do the first exercise with your personal max intensity for 40 seconds, followed by 20 seconds rest. Move on to the next exercise and push yourself once again as hard as you can. After you've finished all four exercises rest for a minute and repeat the circuit two more times.

Jump The Mat

This is a great cardio exercise, that also targets your shoulders, core and glutes.

Place your hands on the mat with your knees slightly bent and feet together, placed just outside one side of the mat. Bring your feet up and over to the other side of the mat, continuing this back-and-forth motion as fast as you can. If you don't have a mat, you can use a towel.


If this move feels too easy, you can hold a book, water bottle or dumbbell to make it harder.

Lie on your back with your arms extended overhead and your legs straight on the floor. Brace your core, then simultaneously lift your torso and left leg as you reach your right hand toward your left foot.

Lower your body back to the starting position and repeat with the opposite arm and leg. Be sure to engage your core and don't over arch your back while lower yourself down to the starting position


No workout without burpees! They're simply the queen of full body exercises and you'll learn to love them.

Start in a standing position with your feet shoulder-width apart. Lower your body into a squatting position and place your hands on the floor in front of you. Kick your feet back so that you land on your chest. Keep your hands firmly on the ground to support your body. Kick your feet back to the squat position and jump up. Repeat as fast as possible.

Walk Out With Push Up

Keep your back straight, focus on your breath and tighten your abs for proper form!

Start in a standing position, bend forward and place your hands on the ground. Slowly walk yourself into a push up position. Place your knees on the ground and bring your heels towards your buttocks. Lower your body until your chest almost touches the ground. Be sure your core is tight and your wrists are under your shoulders. Push your body weight off the floor while you breathe out. Straighten your legs and walk yourself back to the starting position. Repeat.

Perform this workout two to three times per week or combine it with some other HIIT workouts.

If you're short on time, simply perform only one round of the circuit. This way you'll still get a workout and you'll push your metabolism for some extra fat burning. Remember: the only bad workout is the one that didn't happen.

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