Think You Can't Get In a Good Workout in 15 Minutes? This Workout Will Prove You Wrong
You're shopping and wrapping presents, running to holiday get-togethers and ugly sweater parties, baking snowflake-shaped cookies, coming up with creative ideas for your Elf on the Shelf, and whoops — your workouts get pushed aside. This time of year is so busy and stressful, but that's when you need workouts the most.
You know you'll feel better after a little exercise, but don't worry if you can't fit in your usual long workout. Here's a quick, efficient, 15-minute bodyweight workout you can do anywhere — you can get a lot done in 15 minutes! This workout is designed to strengthen every part of your body, get your heart rate up, and leave you feeling energized and ready to face the Santa line at the mall.
Quick 15-Minute Bodyweight Workout
Directions: Warm up with two minutes of light cardio, then do each of these 15 exercises for 45 seconds, followed by a 15-second rest. Want a longer workout? Do it twice!
- Cross jacks
- Plank with bunny hop
- Side skaters
- High-knee skips
- Hip raise with leg extension
- Plank jacks
- Air squats
- High-knee run
- Plank with creepy-crawler
- Alternating forward lunge
- Diamond sit-up
- Up-down plank
- Lateral bunny hop
- Scissor abs
Keep reading for details on how to do each exercise.
- Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.
- Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
- Do cross jacks for 45 seconds, then rest for 15 seconds.
Plank With Bunny Hop
- Begin in a plank position with feet touching.
- Pull your abs in, and jump your feet to the right bringing your knees toward your right elbow. Your torso will twist to the right.
- Jump your feet back to plank, to complete one rep.
- Repeat on the other side and continue alternating sides for 45 seconds. Take a 15-second rest.
- Start in a small squat.
- Jump sideways to the left, landing on your left leg.
- Bring your right leg behind to your left ankle, and don't let it touch the floor.
- Reverse direction by jumping to the right with your right leg. This completes one rep.
- Complete as many reps as you can for 45 seconds, then take a 15-second rest.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Do burpees for 45 seconds, then rest for 15 seconds.
- Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
- Switch legs and keep skipping while pumping your arms.
- Skip for 45 seconds. Rest for 15 seconds.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
- This completes one rep.
- Do as many reps as you can in 45 seconds, then rest for 15 seconds.
- Begin in plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady, and don't let your booty rise toward the ceiling.
- Continue jumping for 45 seconds. Rest for 15 seconds.
- Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Bring your hands together in front of your chest.
- Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
- Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
- Do as many air squats as you can for 45 seconds. Rest for 15 seconds.
- Run in place while lifting your knees high to the level of your waist. Engage your abs as your knee comes up.
- Pump your arms to warm up your upper body.
- Do high knees for 45 seconds. Rest for 15 seconds.
Plank With Creepy-Crawler
- In a plank position, bring your left knee to your left elbow. Then return the left leg back to the plank position. Repeat this action on the right side to complete one rep.
- Keep alternating sides for 45 seconds. Rest for 15 seconds.
Alternating Forward Lunge
- Stand tall with your feet hip-width distance apart. Bend your elbows at your sides or rest your hands on your hips.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle, and lower your left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat stepping with your left foot this time, completing one rep.
- Keep alternating for 45 seconds, then take a 15-second rest.
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
- Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
- Keep going for 45 seconds. Rest for 15 seconds.
- Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
- This counts as one rep.
- Do as many reps as you can for 45 seconds. Rest for 15 seconds.
Lateral Bunny Hop
- Make small jumps side to side as if you are jumping over an invisible line.
- Keep your legs as close together as possible, and swing your arms to help you jump.
- Do as many hops as you can in 45 seconds, then rest for 15 seconds.
- Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
- Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above.
- Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. This completes one rep.
- Continue alternating legs for 45 seconds. And that's it; you're done.
Cool down with a few minutes of stretching.