Quick 15-Minute Bodyweight Blast
A high-energy, 15-minute bodyweight circuit designed to improve cardiovascular health, build strength, and boost your energy levels. This workout includes a brief warm-up, ten exercises targeting different muscle groups, and a cool-down period. Remember to consult your doctor before starting any new exercise program. Start slow and listen to your body!
Program Modules
Warm-up: Light Cardio & Stretching
2-minute warm-up. Includes jogging in place, arm circles, and dynamic stretching.
Warm-up: Light Cardio & Stretching
Daily2-minute warm-up. Includes jogging in place, arm circles, and dynamic stretching.
Hiney Jax
20 repetitions. Focus on engaging your glutes and core. Modification: Step out to the side instead of jumping.
Hiney Jax
Daily20 repetitions. Focus on engaging your glutes and core. Modification: Step out to the side instead of jumping.
Hi Step March
20 repetitions. Bring your knees up high and pump your arms for added cardio benefit. Modification: Low step march.
Hi Step March
Daily20 repetitions. Bring your knees up high and pump your arms for added cardio benefit. Modification: Low step march.
Ski Hops
20 repetitions. Keep your core engaged and land softly. Modification: Side steps instead of hops.
Ski Hops
Daily20 repetitions. Keep your core engaged and land softly. Modification: Side steps instead of hops.
Jumping Jacks
30 repetitions. A classic cardio exercise! Modification: Step out to the side instead of jumping.
Jumping Jacks
Daily30 repetitions. A classic cardio exercise! Modification: Step out to the side instead of jumping.
Running Man
20 repetitions per side. Engage your core and keep your movements controlled. Modification: Slow it down!
Running Man
Daily20 repetitions per side. Engage your core and keep your movements controlled. Modification: Slow it down!
Reach and Squat
20 repetitions. Keep your back straight and chest up. Modification: Squat as low as comfortable.
Reach and Squat
Daily20 repetitions. Keep your back straight and chest up. Modification: Squat as low as comfortable.
The Windmill
20 repetitions per side. Focus on twisting through your core. Modification: Reduce the range of motion.
The Windmill
Daily20 repetitions per side. Focus on twisting through your core. Modification: Reduce the range of motion.
Swing Backs
20 repetitions. Engage your glutes and hamstrings. Modification: Small pulses.
Swing Backs
Daily20 repetitions. Engage your glutes and hamstrings. Modification: Small pulses.
Scissor Kicks
30 repetitions. Keep your core tight and your lower back pressed against the floor. Modification: Bend your knees slightly.
Scissor Kicks
Daily30 repetitions. Keep your core tight and your lower back pressed against the floor. Modification: Bend your knees slightly.
Side Deep Squats
20 repetitions per side. Push your hips back and keep your chest up. Modification: Smaller squats.
Side Deep Squats
Daily20 repetitions per side. Push your hips back and keep your chest up. Modification: Smaller squats.
Cool-down: Static Stretching
2-minute cool-down. Includes holding stretches for major muscle groups like hamstrings, quads, and calves.
Cool-down: Static Stretching
Daily2-minute cool-down. Includes holding stretches for major muscle groups like hamstrings, quads, and calves.
What You'll Accomplish
- Improve cardiovascular health
- Increase muscle strength and endurance
- Enhance flexibility and balance
- Boost energy levels
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