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15-minute home workout

This is a 15-minute full-body workout with no equipment: 6 bodyweight moves, each for 40 seconds with 20 seconds of rest, repeated until the time ends. It trains your legs, chest, core and heart in one short session.

15 intervals in 15 minutes.

Warm-up

  1. Jumping jacks40 s
  2. March in place40 s
  3. Arm circles40 s
  4. Lunge with twist40 s

Workout

  1. Burpee40 s · 20 s rest
  2. Mountain climbers40 s · 20 s rest
  3. Bodyweight squat40 s · 20 s rest
  4. Reverse lunge40 s · 20 s rest
  5. Push-up40 s · 20 s rest
  6. Glute bridge40 s · 20 s rest
  7. Burpee40 s · 20 s rest
  8. Mountain climbers40 s · 20 s rest
  9. Bodyweight squat40 s · 20 s rest
  10. Reverse lunge40 s · 20 s rest
  11. Push-up40 s · 20 s rest
  12. Glute bridge40 s · 20 s rest
  13. Burpee40 s · 20 s rest
  14. Mountain climbers40 s · 20 s rest
  15. Bodyweight squat40 s · 20 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For busy days, and for anyone who wants a full-body session at home with nothing but a mat.

Easier

Do knee push-ups, step back instead of jumping in the burpee, and go slower in the mountain climber.

Harder

Add a jump to the squat and the lunge, and do full push-ups the whole time.

Questions

Is a 15-minute workout worth it?

Yes. 15 minutes of work with short rests trains your whole body, and a short workout you do often beats a long one you skip.

Do I need a mat?

A mat makes the push-up, the bridge and the mountain climber softer on your hands and back, but any floor that is not slippery works.

Can I do it every day?

Yes, at an easy pace. On hard days, rest the next day or do a different focus. The tapwod app changes the workout every day.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.