15-Minute Express Workout

15-minute Express Workout

This post is by OYS writer Melissa. You can read more about Melissa here and see all of her other posts here. Check out Melissa’s blog Nutrition and Wellness for Life. She offers wellness consultation services that focus on helping you eat better and exercise more.  She also has a FB page!!

A one-hour workout is fantastic. 45 minutes is pretty good. 30 minutes is acceptable. But what if you just don’t have that kind of time on any given day? Should you just call it quits and not workout at all? No way! Any exercise will always be better than no exercise. So I have created for you this quick 15-minute workout for those days when you just don’t have a ton of time to devote to exercise, but you still want to do something.

This workout will really maximize your time by making you work hard every single minute. You really want to push yourself to get maximum calorie burning and toning. All you need is a medium weight set of dumbbells, your favorite workout music, and some space to move.


This workout alternates doing strength training for 2-3 minutes, then cardio for 2-3 minutes. The strength training moves are combination moves, meaning you will be working your upper and lower body at the same time to really use your time well. See this post to understand further why combination strength training is so powerful. The cardio moves are power moves, but if you need to modify anything to make it lower impact, feel free. Basically, you will perform each move for one minute, then move onto the next move. You definitely won’t get bored during this workout, and it will be over before you know it. If you have more than 15 minutes, repeat the entire workout again!

It’s always a good idea to warm up a little bit before a workout. Some simple marching in place or walking for a couple minutes is good.

Minutes                                  Move

0:00-1:00                               lunge with biceps curl (alternate arms and legs)

1:00-2:00                               squat with triceps kickback (alternate arms)

2:00-3:00                               plie squat with upright row (alternate arms)

3:00-4:00                               jumping jacks

4:00-5:00                               high knees

5:00-6:00                               mountain climbers

6:00-7:00                               shoulder press into deadlift

7:00-8:00                               side leg lift front raise (change sides after 30 seconds)

8:00-9:00                               burpees

9:00-10:00                            single leg hops

10:00-11:00                          push up to row (alternate arms)

11:00-12:00                          Glute lift (30 seconds each leg)

12:00-13:00                          jump rope

13:00-14:00                          football run

14:00-15:00                          double ab crunch

Be sure to cool down and stretch after this workout. See this post for some stretching ideas .

Get Instant Access to My Best Weight Loss Tips & Strategies!

Sign up now for a free step-by-step 7-day email course that I created exclusively for my email subscribers! That's you. I will teach the best habits, strategies, and insider tips so you can enjoy a lifestyle that encourages and supports weight loss! Stop relying on willpower and take control back over your life! You can do this. Let me help!

We will never send you spam, and you can unsubscribe at any time. Powered by ConvertKit


  1. This is awesome! Some days you just don’t have enough time to get that workout in. This is perfect for that. Thanks for sharing!

Share Your Thoughts