Most of the time, we make exercise out to be more complicated than it is. The truth is that a daily 15 minute full-body workout can make a huge difference in your fitness—because the only thing that getting in shape truly requires is consistency. In other words, if you can only fit a short workout into your schedule, that’s still better than not working out at all!

The key to making a quick workout actually work is turning up the dial. That’s why your 15 minute workout needs to be a high-intensity interval training (or HIIT) session. HIIT is proven to help you burn more fat than regular cardio, lose weight faster, and for people strapped for time, can produce the same or better cardio results than steady state training (like running on the treadmill for 45 minutes). The one catch: as you’ll find about halfway through your first HIIT workout, this type of training will wipe you out. So if you’re pretty sedentary but looking for a quick fix, make sure you pay attention to how your body feels while you’re taking your intermittent breaks.

Here, we pulled together a quick-hit, high intensity workout routine that you can do in your home or at the gym on a busy day. You’ll leave it feeling winded, sweating, and guilt-free.

Your 15 Minute Training Routine

Mix and match the following workouts (or variations that feel good for your body). These are pretty basic moves that require you to master form. Once you (or your personal trainer) feel like you have the moves down, move onto more complicated variations or sub in something else you want to try.

Pro tip: Just as you can mix and match your workouts, vary up your time intervals as well. That might look like:

• 30 seconds on (doing as many sets as you can), 30 seconds active rest (meaning you should be moving, like jogging in place)
• 60 seconds on, 30 seconds active rest
• 90 seconds on, 45 seconds active rest, and so on

Remember, for each of the workouts you’re doing, complete as many as you can in the time allotted.

Upper Body Workouts

Push Ups

You know this one! Start in a plank position, hands shoulder-width apart, tailbone tucked, eyes looking down at the floor. As you lower yourself down, keep your elbows tucked in and keep your body tight, staying in a straight line. Push back up. That’s one rep.

Standing Shoulder Flys

Stand with feet shoulder-width apart. With a dumbbell in each hand, start with your fists meeting in front of your body. Then, raise your arms, elbows slightly bent, and bring them up to shoulder height, making sure your weights are always parallel to the ground. Bring them back down slowly, meeting back in the middle. That’s one rep.

Lower Body Workouts

Jump Squats

These will catch up to you fast! Start standing with your feet slightly wider than your hips. Squat down, keeping your head up, back straight, and putting your weight into your heels. Once you’re in a full squat, jump up with a burst of power so your legs can fully extend, and then land back into your squat. That’s one rep.

Weighted Lunges

With weights in each hand down by your side, step forward, lowering all the way down until your front thigh is parallel to the floor. Come back up. That’s one rep.

Compound Workouts

Burpees

Ah, the ever-popular burpee. Start standing. From there, bring your hands down to the ground, arms straight, and jump so that your legs are kicked out behind you. You should be in a plank position. Keeping your arms straight, jump your legs back up to your hands, and stand up straight. That’s one rep.

Kettlebell Swings

Hold your kettle bell down in front of you with both hands, arms fully extended. Keeping your arms straight and your back engaged, swing the kettle bell up to be parallel with the floor. Keeping it controlled, as it falls back down to swing between your legs, let the momentum pull you down into a squat position. That’s one rep.

Plank

Depending on your preference, this one can be done either on your hands or your elbows. Get into a push up position. Keep your back straight, your hips tucked, and your core engaged. Stay here for your allotted amount of time.

Don’t have an at-home gym? Want a place where you can bang out these quick workouts on your way home from work? Try us out at one of our 11 locations with this free pass!