35 Workouts You Can Do in Under 15 Minutes

Bodyweight Workouts

1. Push-ups
   Target your chest, shoulders, and triceps with 3 sets of 10-15 push-ups.
2. Squats
   Do 3 sets of 20 bodyweight squats to target your legs and glutes.
3. Lunges
   Perform alternating lunges for 3 sets of 12-15 per leg.
4. Plank
   Hold a plank for 30-60 seconds to strengthen your core.
5. Mountain Climbers
   Do 3 sets of 30 seconds of mountain climbers to engage your core, shoulders, and legs.
6. Burpees
   Do 3 sets of 10-12 burpees for a full-body cardio workout.
7. Triceps Dips
   Use a bench or chair for 3 sets of 10-15 triceps dips.
8. High Knees
   Do 3 sets of 30 seconds of high knees for a cardio boost.
9. Jumping Jacks
   Perform 3 sets of 30-45 seconds of jumping jacks for full-body movement.
10. Leg Raises
    Perform 3 sets of 15-20 leg raises to target your lower abs.

HIIT Workouts (High-Intensity Interval Training)

11. Tabata Training
    Alternate between 20 seconds of high-intensity work (e.g., burpees) and 10 seconds of rest for 4 minutes.
12. Sprint Intervals
    Sprint for 30 seconds, rest for 30 seconds, repeat for 10-15 minutes.
13. Jump Squats
    Do 3 sets of 10-15 jump squats with 30 seconds of rest between each set.
14. Skater Jumps
    Perform 3 sets of 20 seconds of skater jumps to improve agility and burn calories.
15. Alternating Jump Lunges
    Do 3 sets of 10-15 alternating jump lunges per leg.
16. Burpee Push-ups
    Combine push-ups and burpees for 3 sets of 10-12 reps.
17. Plank to Push-up
    Alternate between forearm plank and push-up position for 3 sets of 10-12 reps.
18. Tuck Jumps
    Perform 3 sets of 10-12 tuck jumps for explosive power and calorie burning.
19. Jumping Lunges
    Do 3 sets of 10-15 jumping lunges to work your legs and glutes.
20. Side-to-Side Hops
    Perform 3 sets of 30 seconds of side-to-side hops for a lower-body workout.

Core Workouts

21. Russian Twists
    Do 3 sets of 30 seconds of Russian twists to work your obliques.
22. Bicycle Crunches
    Perform 3 sets of 20 bicycle crunches to engage your abs and obliques.
23. Leg Raises with Hip Lift
    Combine leg raises and hip lifts for 3 sets of 15-20 reps.
24. Flutter Kicks
    Perform 3 sets of 30 seconds of flutter kicks to target the lower abs.
25. Side Plank
    Hold a side plank for 30 seconds on each side to strengthen the obliques.
26. V-Ups
    Perform 3 sets of 15 V-ups for a full-core workout.
27. Plank Shoulder Taps
    In plank position, tap your shoulder with the opposite hand for 3 sets of 20-30 taps.
28. Toe Touches
    Lie on your back and reach for your toes for 3 sets of 20 reps.
29. Reverse Crunches
    Do 3 sets of 15-20 reverse crunches to work your lower abs.
30. Mountain Climbers with a Twist
    Add a twist to the standard mountain climber to work your abs, perform 3 sets of 30 seconds.

Yoga & Stretching Workouts

31. Sun Salutations
    Perform 5-10 rounds of Sun Salutations to warm up and stretch the body.
32. Downward Dog to Cobra
    Alternate between downward dog and cobra pose for a 5-minute stretch session.
33. Chair Pose to Warrior I
    Flow between chair pose and Warrior I to strengthen the legs and improve balance.
34. Cat-Cow Stretch
    Perform 3 sets of 10-15 cat-cow stretches to improve flexibility and ease tension.
35. Standing Forward Bend
    Stretch your hamstrings and lower back with standing forward bends for 30-60 seconds.