Weight Loss · 15 minutes

15-Minute Weight Loss Workout at Home (No Equipment)

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

This 15-minute weight loss workout mixes cardio bursts with big compound moves to keep your heart rate high and maximize calorie burn. 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
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    2. 2
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    3. 3
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      V-Ups starting position
      V-Ups

      Core

      45s
    2. 2
      Donkey Kicks starting position
      Donkey Kicks

      Glutes

      45s
    3. 3
      Step-Back Burpee starting position
      Step-Back Burpee

      Full Body · Quads · Core

      45s
    4. 4
      Split Squat starting position
      Split Squat

      Quads · Glutes

      45s
    5. 5
      Superman starting position
      Superman

      Back · Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s
    2. 2
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s
    3. 3
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s

FAQ

Is a 15-minute weight loss 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 weight loss workout?

Aim for 3 to 5 times a week, mixed with daily walking. 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

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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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