Let’s face it: when it comes to working out, something is always better than nothing. Not every session has to be a marathon. A quick 15-minute workout between meetings is absolutely worthwhile.
To stay fit for life, you need to be flexible and ready to adapt to changes in your schedule and lifestyle. Plus, sometimes you just don’t feel like spending an hour sweating. Sound familiar?

Here’s some great news: The amount of time you spend working out is not as important as the quality of movements you select. When you only have 15 minutes, every movement counts. Focus on simple exercises that let you move from one to the next quickly. You may want to focus on one or two body parts specifically or go for compound strength moves that maximize your time by working several muscle groups at once.

Whatever you do, don’t skip your warm-up to shorten your session. Warming up before any strength training workout is essential. In fact, warming up might be more important than cooling down for an express workout. Before diving into this circuit, get your blood flowing with some easy squats, slow lateral lunges, or a short plank. (Got 20 minutes? Try these strength circuits from the 28-day challenge.)

This quick high-intensity workout hits all your muscles hard—and best of all, it requires no equipment.

Time: 15 minutes | Equipment: None | Good for: Total body

Instructions: Perform each bodyweight move below for the indicated amount of time, then move immediately to the next exercise. Once you’ve completed all seven exercises, repeat twice more for a total of three rounds.

1. Plank Toe Touch

1. Start in a high plank position.
2. Engage lower abs and lift hips into an upside-down “V” shape, reaching your right hand back to touch your left ankle (heels stay high).
3. Slowly return to start.
4. Repeat on the opposite side. That’s 1 rep. Repeat for 45 seconds.

2. Lateral Lunge with Reach

1. Start standing with feet wider than shoulder-width apart, hands at sides.
2. Bend your left knee to 90 degrees, push hips back and down, and reach your right hand toward your left foot.
3. Press through your left heel to return to the starting position.
4. Immediately repeat on the other side. That’s 1 rep. Repeat for 45 seconds.

3. Lateral Hop

1. Start standing with both feet flat on the floor.
2. Take a big jump to the left, landing softly on your left foot with your right knee raised.
3. Push off through your left leg to leap to the right, landing on your right leg with your left knee raised. That’s 1 rep. Repeat for 45 seconds.

4. Single Leg Deadlift

1. Start standing on your right leg with your left leg slightly back, toe pointed and resting on the floor, and arms by sides.
2. Engage abs and slowly lean forward, lifting your left leg straight back, lowering your torso toward the floor, and extending your left arm forward until your body forms a “T” shape.
3. Drive into your right heel to return to start. That’s 1 rep. Repeat for 45 seconds.
4. Stay on your right leg for the first round. In round two, switch to the left leg. In the final round, switch legs halfway through the 45-second set.

5. Jump Squat

1. Start in a squat (feet under shoulders, toes forward, thighs parallel to the floor) with torso upright and hands clasped in front of your chest.
2. Press through your feet to straighten your legs and jump up, swinging your arms behind you.
3. Land back in a squat position. That’s 1 rep. Repeat for 45 seconds.

6. Forearm Press Up

1. Begin in a high plank position (modify by lowering knees to the ground if needed).
2. Walk your hands a couple of inches forward.
3. Bend your elbows and lower down until your forearms touch the ground.
4. Pause, then press back up to start. That’s 1 rep. Repeat for 45 seconds.

7. Hollow Hold

1. Start lying on your back with arms and legs extended on the floor.
2. Raise your arms and legs, leaving just your lower back and the area around your bra line on the mat so your body looks like a banana. Hold this position for 30 seconds.

Give this no-equipment workout a try and feel the burn in just 15 minutes!