Cardio · 15 minutes

15-Minute Cardio Workout at Home

  • 14 min
  • 5 moves × 2 rounds
  • No Equipment
  • Intermediate

This 15-minute cardio workout gets your heart pumping with no treadmill required, improving endurance and burning calories. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    2. 2
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    3. 3
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Burpees starting position
      Burpees

      Full Body · Chest · Quads

      40s
    2. 2
      High Knees starting position
      High Knees

      Quads · Core · Calves

      40s
    3. 3
      Standing Cross-Body Knee Crunch starting position
      Standing Cross-Body Knee Crunch

      Core · Quads

      40s
    4. 4
      Fast Feet starting position
      Fast Feet

      Calves · Quads

      40s
    5. 5
      Butt Kicks starting position
      Butt Kicks

      Hamstrings · Calves

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Wall Calf Stretch starting position
      Wall Calf Stretch

      Calves

      30s
    2. 2
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    3. 3
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s

FAQ

Is a 15-minute cardio workout enough?

Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this cardio workout?

Aim for 3 to 5 times a week. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

More routines like this

Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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Start workout