15-minute workout!!

If you want to get in a solid workout but you’ve only got 15 minutes to spare, we have a great solution for you. The 15-minute total-body workout below, created by Juan Hidalgo, Los Angeles–based certified personal trainer and group fitness instructor, doesn’t require a single piece of equipment to complete. So you truly can just stop whatever you’re doing and quickly bang out a workout (if you so desire)—perfect for those of us who want to get in some sort of movement on a busy day but can’t necessarily trek to the gym.

This quick total-body workout is short but intense, so you’ll feel like you got in a full-length session in a fraction of the time. And it leaves no major muscle group untouched. “It’s designed to target the whole body, alternating between lower body, upper body, plyometrics, and core work,” Hidalgo says, which means you’ll check both cardio and strength work off your list in just 15 minutes.

The best part? You don’t need a single piece of equipment. You’ll be pushing, pulling, squatting, and supporting your own bodyweight. Trust us, you’re going to feel it.

If you want to make this workout even more of a cardio challenge, Hidalgo suggests limiting rest time between sets. You may even choose to eliminate rest completely if you want to keep your heart rate high throughout and really work up 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 can change it up to tailor it to you and your fitness level.

Model Mia Lazarewicz, C.S.C.S., is a certified personal trainer, adult competitive gymnast, and American Ninja Warrior competitor.

1. Toe Touches

  • Stand tall with your feet together and arms at your sides. Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.
  • Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.

2. Cat Stretch

  • Kneel on a mat with your hands and knees shoulder-width apart.
  • Pull your abs in, hunch your back up and flex your spine.
  • Hold the stretch and then release to the starting position.

3. Squats

  • Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  • Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  • Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

4. Bridge

  • Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.
  • Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  • Return to the start position by lowering your hips back to the floor. Pause then repeat.

5. Knee Push-ups

  • Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  • Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one. Without locking your elbows, push yourself back to the starting position by straightening your arms.

6. Side Plank

  • Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body. Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
  • Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line. Contract your abdominal muscles and relax your shoulders. Continue breathing throughout the whole exercise. Hold this position for as long as you can.
  • Relax and change sides. Repeat.

7. Burpee

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position) Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Complete 1 full push up. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start postion. Repeat.

8. Pilates Swimming

  • Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
  • Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
  • Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.