A happier, healthier you


A happier, healthier you

6 Quick Workouts You Can Do in 15 Minutes or Less

by Yes Health

Some days are busy. And others are like a blur. Even when you don’t have time for a spin class, long walk or trainer session, it doesn’t mean you need to throw in the exercise towel altogether. It’s a myth that you need to sweat it out at the gym for hours to get a good workout. In fact, short, intense bursts of exercises might even give you better results.

When you’re pressed for time, try one of these 15-minute fat-burning workouts from the Yes Health coaches (some you can even do in a hotel room or right in your living room, no props required). Plus, watch Coach Chloe’s fun 15-minute interval training video for easy exercise ideas when you’re on your lunch break or traveling:
  • Maximum effort is key! Work up to an 8 or 9 on a 1-10 exertion scale (you can't carry on a conversation at this level). This scale is different for everyone, so don't compare yourself to others!
  • Do a short warm-up with dynamic stretching (movement-based stretching) to prevent injury: 30 seconds jogging in place, 10 body weight squats, 30 seconds jumping jacks, 10 alternating lateral lunges, 10 arm circles front, 10 arm circles back.
  • End your workout with a few minutes of static stretching, holding each stretch for at least 30 seconds.
  • Use the timer on your smartphone to measure your intervals so you know when to take breaks.
  • Proper form is important. Do a quick search for the exercise name on YouTube and watch a few videos before you begin. Or, ask your coaches in-app!

Six Quick Workouts You Can Do in 15 Minutes or Less

  1. Tabata Challenge: 20 seconds high knees sprint, 10 seconds rest (8 rounds); Rest 2 minutes; 20 seconds jumping squats, 10 seconds rest (8 rounds); Rest 2 minutes; 20 seconds Russian twists, 10 seconds rest (8 rounds)
  2. Hill Sprints (treadmill or outdoors): Jog 2 minutes at a medium pace; 30 seconds sprint uphill; 30-60 seconds rest (depending on your fitness level). Repeat 8 times. Cool down with 2 minutes of walking.
  3. Solid Core: 30 seconds reverse crunches; 30 seconds side plank hold on each side; 30 seconds plank hold on elbows or palms; 30 seconds supermans lying on stomach; 30 seconds bicycle crunches.
  4. Butt Blaster: (Rest 30 seconds in between each exercise) 10 sumo squats;  20 alternating reverse lunges (10 on each side); 20 sit-to-stands using chair, sofa, or edge of a bed (10 each side); 10 regular squats; 20 alternating forward lunges; Rest 1-2 minutes. Repeat circuit 1-2 more times.
  5. Jumping Rope (All you need is a simple jump rope): 1 minute basic jump; 1 minute rest; 1 minute alternating foot jump; 1 minute rest; 1 minute combo jump (30 seconds alternating, 30 seconds basic); 1 minute rest; 1 minute high step jump (same as basic, but with high knees); 1 minute rest; 5 minutes endurance, basic jump (pace yourself!); 2 minutes cool-down with stretching.
  6. Stability Ball Workout (All you need is a balance ball): 12 tricep dips on a chair or couch, feet balanced on your stability ball; 12 hamstring curls with feet on the ball; 30 seconds plank, elbows balanced on ball; 12 stability ball ab crunches; 12 squats against the wall, ball positioned behind back between you and the wall; 12 side squats with ball lift (6 each side, touch ball to ground on each side as you squat down); Rest 1-2 minutes. Repeat circuit 1-2 more times.

Remember, you can adjust all of these to match your body's exertion level! If jogging isn't appropriate for hill sprints, walk at a brisk pace. If high knees cause pain, try mountain climbers. Check in with your coaches in-app for more modifications!



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