Yes, working out does take a time commitment, and sometimes you might not feel like you have the time to get to a gym for a full-fledged workout. So, what can you do if you’re still focused on your fitness goals but super short on time? Get it done with a 15-minute full-body workout.

Are Short Workouts Worth It?

Yes, it’s possible to get a great workout in a short period of time. Spending more time exercising doesn’t necessarily equate to better workouts or results. The key is to get as much done and cover as many body parts as you can, in a short amount of time. You can accomplish this using compound movements (movements that require multiple body parts to perform). Also, to cover the cardio and fat-burning side of things, it’s important to stay in motion for the full 15 minutes and keep that heart rate up.

Try This 15-Minute Full-Body Workout

There are a lot of different quick workouts you can do, but they should all start the same way: by warming up. You can walk up and down some stairs, do some jumping jacks, or move through some body squats. Or, try some arm circles and knee lifts. Whatever it takes to get your circulation going and your body ready for a quick and intense workout.

For the following 15-minute full-body workout, you won’t need any equipment. But, because you’re only using your body weight, you’ll have to do more repetitions than you would if using added resistance to fatigue your muscles. Go through each exercise without resting and aim for 15 – 20 reps (if you can) for most exercises. Also, it’s recommended you work out on a cushioned mat for some of the plank-type exercises if possible.

Plank—starting with a plank exercise will get your body ready for more intensity with the next movements. Start on a mat and get up onto your forearms. Your elbows should be in line with your shoulders. Next, keeping your legs, back, and butt straight, get up onto your toes. While keeping your core tight, hold this position for 20 to 30 seconds before dropping to your knees to rest for 10 seconds. Do two rounds of the plank movement before moving to the next exercise.

Forearm Press Ups—this is a mix between a plank and a push-up. Get into a plank position on your forearms and then push up through your hands to straighten your arms (this is called the “high plank” position). Then, slowly lower your upper body back toward the ground by bending your elbows and onto your forearms again. Repeat 15 – 20 times.

Squat Thrusts—start with your feet about hip-width apart. Bend at the knees and drop your hips toward the floor. Next, lean forward to place your hands on the floor in front of you as you kick your legs out behind you. Jump your feet back up toward your hands and push through your heels to jump up and return to a standing position. Repeat 15 – 20 times.

High Plank with Single-Arm Rows—start in a plank position and get up onto your hands (instead of your forearms). Next, make a fist and pick up your right hand, bending your arm as you move your elbow back and upwards. Keep your arm tucked next to your side throughout the movement. Squeeze your back muscles at the top of the movement and then return your arm to the start, repeating on the opposite side. You can also do this exercise with a dumbbell in each hand if you have access to them. Do 20 reps for each side.

Plyo Lunges—start with your feet about hip-width apart. Step back with your right foot, bending until both of your knees are at a 90-degree angle. Push through both feet to jump up, switching leg positions as you jump to land with your right foot forward and left foot back. Do 10 repetitions for each side. You can also do stepbacks, bending your knees as you step back if you aren’t ready to do such an intense plyometric exercise.

Glute Bridge to Crab Walk—this combo is sure to work your core and strengthen your glutes. Start by lying on your back on the ground. Place your arms straight by your sides, bend your knees, and place your feet flat on the floor. Next, lift your hips off the ground and press upward as high as you can while squeezing your glutes. Hold for a count of five and return to start. Do 15 repetitions and then go into the crab walk. With your feet on the floor and your knees bent, sit up and place your hands on the floor behind you. Pick your hips off the floor and then “walk” forward (or backward) for 15 “steps” on each side.

One last note: while they’re great in a bind, 15-minute workouts should not become your norm. To get your body in great shape, keep muscles toned and strong, and stay flexible, you’ll want to think about reprioritizing to make some time for more extended workouts. After all, as Jim Rohn said, “Take care of your body. It’s the only place you have to live.”