When you only have 15 minutes to whip up a workout, and you don’t have time to drive to the gym or get out equipment, do this bodyweight workout. It may be short, but saying it’s intense is an understatement!
This workout involves basic bodyweight cardio moves. For the first exercise, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to use a line on your floor as something visual to jump over. You could even roll up a small towel or use a water bottle or sneaker to inspire you to jump higher.
For the squat thrusts, there’s technically no jump at the end when you stand up, but you can always throw one in to make it harder. You can also add a push-up after jumping your feet back to plank. Heck, if you’d rather do full-on burpees instead, no one will tell you not to. Now let’s get moving and have fun!
15-Minute Cardio Bodyweight Workout
Equipment needed: none
Directions: After a five-minute dynamic warmup, complete three rounds of the below five-minute workout for a total of 15 minutes.
After the workout, be sure to do a five-minute cooldown. If you have time, we love these lower body foam roller exercises to ease muscle soreness.
| Time |
Exercise |
| Minute 1 |
40 seconds lateral bunny hops, 20-second rest |
| Minute 2 |
40 seconds squat thrusts, 20-second rest |
| Minute 3 |
40 seconds side skaters, 20-second rest |
| Minute 4 |
40 seconds plank jacks, 20-second rest |
| Minute 5 |
40 seconds high knees, 20-second rest |
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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 40 seconds of lateral bunny hops followed by a 20-second rest.
POPSUGAR Photography / Kathryna Hancock
Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you’re in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
- Do 40 seconds of squats thrusts followed by a 20-second rest.
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Side Skater
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don’t let your left foot touch the floor. Keeping your chest up, deepen the bend your in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
- Do 40 seconds of side skaters followed by a 20-second rest.
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Plank Jacks
- Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of jumping jacks, jump your legs wide apart, and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
- Complete 40 seconds of plank jacks followed by a 20-second rest.
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High Knees
- Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Pump your arms to warm up your upper body.
- Do 40 seconds of high knees followed by a 20-second rest.
