If you’re short on time but still want a serious training session, this 15-minute full body workout delivers. You need no equipment, no machines, and no repeats. Each exercise runs for 40 seconds, followed by 20 seconds of rest. You’ll move through 15 different exercises that target your chest, back, shoulders, core, glutes, and legs.
The format keeps the intensity high and the workout efficient. You can complete it anywhere you have a small amount of space and a mat. If you want more volume, rest 60 seconds after the final movement and repeat the entire circuit.
Before you begin, warm up for a few minutes. Perform light cardio, bodyweight squats, arm circles, and hip openers. Then start the clock and move with control.
Workout Structure
- 15 exercises
- 40 seconds of work
- 20 seconds of rest
- No repeated movements
- Full body emphasis
Each movement includes modifications so all fitness levels can participate.
Walk Out Push-Ups
How to Perform
Start standing. Hinge at the hips and walk your hands forward until you reach a high plank. Perform one push-up. Walk your hands back to your feet and stand tall, squeezing your glutes at the top.
Keep your core tight throughout the movement. Move steadily and focus on clean reps.
Modification
- Remove the push-up and simply walk out and back.
- Shorten the push-up range of motion.
- Bend your knees slightly if hamstring flexibility limits your movement.
This exercise warms up your upper body while engaging your core and hamstrings.
Push-Up to Plank Breakdown
How to Perform
Begin in a high plank. Perform one push-up. Lower one forearm to the floor, then the other, moving into a forearm plank. Press back up to high plank one arm at a time. Alternate the leading arm each rep.
Control the descent. Avoid rocking your hips.
Modification
- Remove the push-up and perform only the plank transitions.
- Drop to your knees for added support.
This move strengthens your chest, triceps, shoulders, and deep core stabilizers.
V-Up Complex
How to Perform
Lie on your back. Perform one single-leg V-up on the right side, one on the left, then one full V-up with both legs.
Reach toward your toes and keep your movements controlled. Focus on lifting through your core rather than swinging your arms.
Modification
- Bend your knees during the full V-up.
- Keep your legs slightly closer to your body for less tension.
This sequence challenges your upper and lower abdominal muscles in multiple planes.
Hollow Body Hold
How to Perform
Lie on your back. Extend your arms overhead and legs straight. Lift your shoulders and legs slightly off the floor. Press your lower back firmly into the mat.
Point your toes and squeeze your quads.
Modification
- Bend your knees to reduce intensity.
- Place your arms by your sides for added stability.
This isometric hold builds deep core strength and improves midline control.
Jump Squats
How to Perform
Stand with feet shoulder-width apart. Lower into a squat. Explode upward into a jump. Land softly and immediately transition into the next rep.
Keep your chest tall and knees tracking outward.
Modification
- Perform a regular squat and rise onto your toes instead of jumping.
- Shorten the squat depth if needed.
This movement trains power and elevates your heart rate quickly.
Pendulum Lunge to Jumping Lunge
How to Perform
Step forward into a lunge. Step back into a reverse lunge. Then jump and switch legs mid-air. Alternate sides each round.
Stay upright and control each transition.
Modification
- Remove the jump and simply switch legs between reps.
- Reduce the depth of each lunge.
This dynamic sequence targets your quads, glutes, and hamstrings while improving coordination.
Pike Push-Ups
How to Perform
Start in a high plank. Walk your feet forward slightly and lift your hips into a pike position. Bend your elbows and lower your head toward the floor. Press back up.
Keep elbows tucked and avoid flaring them outward.
Modification
- Reduce the range of motion.
- Perform standard push-ups instead.
This variation shifts emphasis to your shoulders and upper chest.
Prone Pull-Ups
How to Perform
Lie face down. Extend your arms overhead. Lift your chest and arms slightly while pulling your elbows down toward your ribs, mimicking a pull-up motion. Lower with control.
Squeeze your glutes before lifting.
Modification
- Perform a Superman lift without the pulling motion.
This move activates your upper back, lats, and posterior chain.
Squat Get-Ups With Jump
How to Perform
Lower into a squat and gently touch one knee to the floor. Return to squat, then jump upward. Alternate the knee that touches the ground.
Land softly and reset each time.
Modification
- Remove the jump and rise onto your toes.
- Perform a standard squat without the kneeling transition.
This movement builds lower-body strength and coordination.
Hamstring Marches
How to Perform
Lie on your back with heels on the floor. Lift your hips into a bridge. March one knee toward your chest while keeping hips elevated. Alternate legs.
Keep tension in your glutes and hamstrings.
Modification
- Bring your feet closer to your body to reduce difficulty.
This exercise isolates the posterior chain and improves hip stability.
Push-Up Complex (Regular to Wide)
How to Perform
Perform one standard push-up. Step your hands wider and complete a wide push-up. Step back to normal position and repeat.
Keep your core tight and chest moving fully through each rep.
Modification
- Shorten the range of motion.
- Drop to your knees if needed.
This combination targets your chest and triceps from different angles.
Hollow Rocks
How to Perform
Return to the hollow body position. Gently rock back and forth without letting your feet or head touch the floor.
Keep your lower back pressed into the mat.
Modification
- Bend your knees to reduce tension.
Hollow rocks demand continuous core engagement and control.
Plank Walks
How to Perform
Start in a forearm plank. Step one forearm outward, then the other, walking sideways. Travel a few steps, then reverse direction.
Keep your hips level and glutes engaged.
Modification
- Perform the movement from a high plank.
This movement challenges shoulder stability and anti-rotation strength.
Burpee With Six High Knees
How to Perform
Perform a burpee without a push-up. As you stand, drive your knees high for six fast repetitions. Repeat.
Drive your arms and lift your knees to waist height.
Modification
- Step back instead of jumping during the burpee.
This cardio-focused movement pushes your conditioning to the limit.
Hollow Flutter Kicks
How to Perform
Lie on your back in a hollow position. Lift your legs slightly and perform small, controlled flutter kicks.
Press your lower back firmly into the mat.
Modification
- Place hands by your sides.
- Slide hands under your hips for extra support.
This final movement fully fatigues the lower abs and hip flexors.
How to Get the Most From This Workout
Move with intention. Prioritize form over speed. Keep your rest periods strict to maintain intensity. If 15 minutes feels manageable, complete a second round after one minute of rest.
Consistency matters more than duration. A focused 15-minute session builds strength, endurance, and discipline. This workout fits into busy schedules and removes excuses. You can train at home, in a hotel room, or outdoors.
Commit to finishing each interval strong. Push yourself, but respect your limits. Modify where needed and maintain good technique.
Over time, increase your effort level, reduce rest slightly, or repeat the full circuit for greater stimulus. Your body adapts quickly when challenged with structured, total-body sessions like this one.
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