Here’s Exactly What To Do If You Only Have 15 Minutes To Work Out

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A bodyweight workout is the perfect option when you’re short on time. It’s an anywhere, anytime type of routine: No gym, no weights, all you.

Rebecca Kennedy, NYC-based trainer, shared her go-to 15-minute bodyweight workout with SELF—use it to kick things into high gear the next time you feel like playing workout hooky because you don’t have time. You’ll check the cardio box by taking minimal rest to jack up your heart rate while doing strength moves, too. Here’s how your 15 minutes will break down:

1. Start with a quick three-minute dynamic warm-up.

Yes, even if you only have 15 minutes, you still need to do a proper warm-up. This will help prepare your muscles for harder work and increase your range of motion so you can make the most out of each exercise in the following section. Don’t slack off during these three minutes, ease into the movements then begin to pick up the pace to get that heart rate rising.

1. 90 Seconds: Spider Lunge With Twist + Jumping Jacks

• Start standing tall, then fold forward.
• Walk your hands out to a high plank, then bring your right foot and set it on the floor on the outside of your right hand.
• Reach your right arm to the ceiling and twist your torso to the right. Return your arm back to the ground and step your right foot back so that you’re in high plank. Repeat on the left side.
• Then walk your hands back to your feet and roll up to stand. Do 10 jumping jacks, and start again from the beginning. Continue for 90 seconds.

2. 45 Seconds: Squat To Front Lunge

• Start standing with feet hip-distance apart. Shift your weight into your heels and sit back to perform a squat, bending your knees to 90 degrees without letting them go beyond the toes.
• Push through your heels to return to standing and now take a step forward with your right leg, and bend both knees so that you’re in a lunge position.
• Step back to standing and repeat, starting with a squat, but now stepping forward with your left leg. Continue alternating for 45 seconds.

3. 45 Seconds: Reverse Lunge To Straight-Leg Front Kick

• Start standing with feet hip-distance apart. Step your right leg back and lower into a lunge, aiming for a 90-degree bend in both knees.
• As you return to standing, sweep your right leg forward into a front kick, keeping the leg straight.
• Repeat on the left side and continue alternating for 45 seconds.

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