If you’ve been feeling sluggish, stressed, or just off, movement might be the missing piece. The good news? You don’t need an hour at the gym to feel the benefits of exercise. Just 15 minutes can leave you feeling stronger, more energized, and ready to take on your day.
These quick workouts require little to no equipment, fit into any schedule, and will help you build momentum—because sometimes, getting started is the hardest part!
1️⃣ Morning Energy Boost Circuit
Start your day feeling awake and ready to go with this bodyweight workout!
Do 3 rounds:
✅ 30 seconds Jumping Jacks
✅ 30 seconds Bodyweight Squats
✅ 30 seconds Push-ups (modify as needed)
✅ 30 seconds Plank Hold
✅ 30 seconds Rest
💡 Why it works: This gets your blood flowing, wakes up your muscles, and sets a positive tone for the rest of the day!
2️⃣ Total Body Strength in 15 Minutes
Feel strong and confident with this strength-focused session. Grab some dumbbells (or water bottles if you don’t have any)!
Complete 3 rounds:
💪 40 seconds Dumbbell Squats
💪 40 seconds Bent-over Rows
💪 40 seconds Glute Bridges
💪 40 seconds Shoulder Press
💪 40 seconds Rest
💡 Why it works: Strength training improves posture, supports your metabolism, and helps you move better in daily life.
3️⃣ Stress-Busting Cardio Blast
Need to shake off stress? This workout will leave you feeling lighter, happier, and recharged.
Do each exercise for 30 seconds, repeat 3 rounds:
🔥 High Knees
🔥 Squat to Jump
🔥 Mountain Climbers
🔥 Burpees (or Step-back Burpees)
🔥 30 seconds Rest
💡 Why it works: Quick bursts of cardio release feel-good endorphins, helping you relieve stress and boost energy.
4️⃣ Core & Mobility Reset
If you sit a lot or wake up stiff, this one will help you move better and feel better.
Do 2 rounds:
🧘♀️ 40 seconds Cat-Cow Stretch
🧘♀️ 40 seconds Dead Bug Core Exercise
🧘♀️ 40 seconds Bird-Dog
🧘♀️ 40 seconds Seated Forward Fold
🧘♀️ 40 seconds Rest
💡 Why it works: Gentle movement wakes up the body, strengthens the core, and reduces aches and pains.
5️⃣ Feel-Good Full-Body Flow
A blend of strength, cardio, and stretching to leave you feeling strong, flexible, and refreshed!
Perform each for 40 seconds, 3 rounds:
💥 Squat to Press (Use light weights)
💥 Step-back Lunges
💥 Plank Walkouts
💥 Side-Lying Leg Lifts
💥 30 seconds Rest
💡 Why it works: This combines strength, balance, and flexibility for a full-body refresh.
You don’t have to wait for the “perfect time” to start moving—just 15 minutes a day can help you feel better, move better, and live better.
Try one of these workouts today and let us know how you feel! 💪😊
Want more guidance? Come train with us at Earned Fitness—we’ll help you build a routine that lasts!
Check Out our Home Workout Equipment Recommendation List HERE.
Ask us about our Online Virtual Programming offered for $50/month (2/x Week) Email Vianney@EarnedFitnessSD.com
