I like exercise to be convenient for my clients. I think most of us would love to get to the gym 4-5 days per week, getting in our favorite classes and activities, and still have time to take care of the house, take care of the kids, work, and complete all our other activities.

Let’s face it: we have a lot going on. With such busy lives, exercise often takes a back seat to the other “necessaries” in our lives. Fortunately, there are tons of 15 minute exercise that can be done anywhere with little equipment.

These workouts are set up to be only 15 minutes long, and can be done with no equipment. This will allow you to complete them anywhere. Have 15 minutes before your next meeting? Perfect! Try this workout and walk in ready for action! On vacation? No problem!

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You don’t need any equipment for these workouts!

These workouts are meant to do in a series, much like a circuit. Begin with Exercise Set 1, completing the exercises in order then repeating for the appropriate number of sets.

If you are new to exercise, feel free to drop the number of sets or the duration of the exercise and take some rest. For example, cut down to 1 set of each of the exercises or only complete 20 seconds of exercise with 10 seconds of rest in between exercises.

As you get stronger and your fitness level improves, you can move up the recommended sets and durations. These are total body workouts and will get your cardio elevated. As such, complete these workouts at most 3 days per week. These workouts are a great way to get an additional workout during the week when you are short on time.

Beginner Workout

Exercise Set 1

Sets: 2

Duration: 30 seconds each

– Crunches

– Jumping

– Jacks Mountain

– Climbers

– Plank Dips

Exercise Set 2

Sets: 3

Duration: 30 seconds each

– Squats

– Push ups

– Standing hip abduction

– Reverse crunch

Exercise Set 3

Sets: 2

Duration: 30 seconds each

– Lunges

– Supermans

– Side planks (each side)

15 minute exercise_1

Intermediate Workout

Exercise Set 1

Sets: 2

Duration: 30 seconds each

– Downward Dog

– Plank

– Side plank with hip abduction (be sure to complete both sides for 2 sets each)

– Plank with hip extension

Exercise Set 2

Sets: 3

Duration: 30 seconds each

– Donkey Kicks (each side)

– Push ups

– Step ups

– Butt Kicks

Exercise Set 3

Sets: 2

Duration: 30 seconds each

– Ice skaters

– Hip Bridges

– Jumping lunges

– Dips

15 minute exercise_2

Advanced Workout

Exercise Set 1

Sets: 2

Duration: 30 seconds each

– Inchworm

– Downward Dog

– Plank

– Side plank with hip abduction (be sure to complete both sides for 2 sets each)

Exercise Set 2

Sets: 3

Duration: 30 seconds each

– Squats

– Push ups

– Lunges

– Long Leg Lifts

Exercise Set 3

Sets: 2

Duration: 30 seconds each

– Squat jumps

– Hip Bridges

– Jumping Jacks

– Dips

15 minute exercise_4

Complete these exercises back to back for an intense, circuit based workout you can do anywhere! If you have more than 15 minutes and want to kick your workouts up a notch, double this workout for a 30 minute no-equipment needed workout!

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