This 15-Minute Total-Body Workout Requires Zero Equipment

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.

The Workout


  • Jumping Jacks
  • Squat to Curtsy Lunge
  • High Knees
  • Push-up to Double Shoulder Tap
  • Plyo Lunge
  • Sit-up to Glute Bridge
  • Finisher: Broad Jump to Burpee


  • Do the first six exercises for 1 minute each.
  • Do 2 rounds, resting for 1 minute in between rounds.
  • Rest 1 minute, and then do the finisher exercise for 1 minute.

Here’s how to do each move

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