This 15-Minute Total-Body Workout Requires Zero Equipment

15-Minute Total-Body Workout

This 15-Minute Total-Body Workout is brief but intense, so you’ll desire you bought it during a full-length session for a fraction of the time. And it leaves no major muscle group untouched. “It’s designed to focus on the entire body, alternating between lower body, upper body, plyometrics, and core work,” Hidalgo says, which suggests you’ll check both cardio and strength get rid of your list in just 15 minutes.

The best part? You don’t need one piece of kit. You’ll be pushing, pulling, squatting, and supporting your own weight. Trust us, you’re getting to feel it.

If you’d wish to form this workout even more of a cardio challenge, Hidalgo suggests limiting rest time between sets. You may even prefer to eliminate rest completely if you would like to stay your pulse high throughout and really work out a sweat. You can also make the workout more intense by making it longer—simply add another set or two, Hidalgo says.

If you’re new to these exercises and still trying to figure out what intensity works for you, start with the sets and rest intervals Hidalgo recommends below. As you get comfortable with the moves, you’ll change it up to tailor it to you and your fitness level.


15-Minute Total-Body Workout

The Workout See This Video


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The Workout


  • Jumping Jacks
  • Squat to Curtsy Lunge
  • High Knees
  • Push-up to Double Shoulder Tap
  • Plyo Lunge
  • Sit-up to Glute Bridge
  • Finisher: Broad Jump to Burpee


  • Do the first six exercises for 1 minute each.
  • Do 2 rounds, resting for 1 minute in between rounds.
  • Rest 1 minute, and then do the finisher exercise for 1 minute.
  • Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides or in front of your chest (as shown).

  • Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.

  • Drive through your heels to stand and squeeze your glutes at the top.

  • Then, step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.

  • Drive through your left heel to stand back up and return to the starting position.

  • Continue this movement, alternating sides for the curtsy lunge each time, for 1 minute. (If the curtsy lunge bothers your hips or knees, try doing a reverse lunge instead, Hidalgo suggests.)

15-Minute Total-Body Workout

  • Stand with your feet hip-width apart.

  • Run in place, bringing your knees up toward your chest as high as possible. You can either hold your hands in front of you to meet your knees, or pump them along with your legs.

  • Keep your chest lifted, core engaged, and land lightly on the balls of your feet.

  • Continue for 1 minute.

15-Minute Total-Body Workout


  • Stand with your feet together. Step back about 2 feet with your left foot, landing on the ball of your left foot and keeping your heel off the floor.

  • Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot, and your butt and core should be engaged.

  • Push through both feet to jump straight up, swinging your arms overhead to add momentum.

  • In the air, switch legs, so that your right foot is now behind you and your left is in front. As you land, lower into a lunge before immediately jumping again.

  • Continue this movement, alternating legs, for 1 minute.

15-Minute Total-Body Workout


  • Start lying on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart.

  • Using your abs, roll your body up until you are sitting upright. You can either cross your arms in front of your chest or hold them straight out by your sides. Slowly lower back down to starting position.

  • Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.

  • Pause and squeeze your glutes at the top, then slowly lower your hips to return to the starting position.

  • Continue this movement, alternating between sit-ups and glute bridges, for 1 minute.



  • Stand with your feet shoulder-width apart and arms by your sides.

  • Bend your knees into a squat and jump forward about a foot, landing in a squat.

  • Reach forward to place your hands on the floor, shoulder-width apart.

  • Kick your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.

  • Bend your elbows to lower your chest to the floor.

  • Push your body back up to a high plank and jump your feet toward your hands so your lower body is in a squat. Backpedal to the starting position.

  • Continue this movement for 1 minute.



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